In this article:
• Busting the myths about exercise during pregnancy
• Safe exercises, tools to aid comfort, and why movement helps in the first, second, third and "fourth" trimesters
• And why pelvic floor exercises matter too
Staying active during pregnancy doesn’t mean powering through bootcamps or pushing past your limits. In fact, the best kind of fitness when you’re expecting is gentle, intentional and grounded in how your body feels day to day. Local experts Jessica Ladd, Lamaze certified childbirth educator and certified prenatal and postnatal yoga instructor, and Dr. Lynnea Kraft, a board-certified pelvic health physical therapy specialist at Texas Health Presbyterian Hospital Dallas, as well as Chris Croteau, a registered nurse at Medical City Healthcare, are passionate about supporting women through every stage of pregnancy and postpartum recovery.
This guide breaks down trimester-by-trimester movement strategies so you can feel your best, reduce discomfort, and prepare for labor and beyond.
“Movement works as more than just ‘exercise.’ It becomes a way to connect—with your breath, your growing baby and the deep inner wisdom your body carries.”
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Breaking the Myths about Exercise during Pregnancy
Ladd, Kraft and Croteau agree that many moms carry unhelpful or even harmful assumptions about working out in pregnancy. Let’s clear up a few:
1. Myth: “If I didn’t exercise before pregnancy, I can’t start now.”
Truth: It’s never too late to move. Even short walks or gentle stretching can help.
2. Myth: “Leaking is just a part of pregnancy and motherhood.”
Truth: It’s common, but not normal, and treatment can help.
3. Myth: “Pregnant women should avoid exercise altogether.”
Truth: With proper guidance, exercise is one of the most helpful things you can do.
Croteau says, “In early pregnancy, most can enjoy the same level of safe exercise routines they maintained before they became pregnant, which is important for both physical and emotional well-being.”
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What Exercises Can I Do in My First Trimester?
What’s happening in your first trimester:
Hormonal changes arrive fast. You may feel fatigue, morning sickness and overwhelming emotions as your body begins its transformation.
Why movement helps:
- Boosts endorphins to improve mood
- Helps manage mild nausea
- Keeps circulation healthy
Ideas for gentle movements:
- Walking and hiking on easy trails
- Cat-cow stretch: Eases spinal tension and supports fluid movement
- Water aerobics
- Light weightlifting (up to 25 pounds)
- Bodyweight exercises (push-ups, squats, lunges)
- Pelvic floor exercises (Kegels)
- Hip circles on a yoga or birth ball
“Sometimes just doing simple stretches is all a mom feels up to in the first trimester with the exhaustion and nausea, so hip circles, cat-cow, wide straddle and downward-facing dog are ideal,” says Ladd.
Croteau emphasizes the importance of exercise to a mother’s mental well-being. “The emotional benefits of physical exercise are just as important because exercise releases endorphins which can help reduce symptoms of depression and anxiety,” she says.
What exercises to avoid in the first trimester:
- Crunches or intense core work
- High-impact or contact sports
- Hot environments
- Heavy lifting
“I see a lot of women trying to support their core with crunches; however, not all women need them and/or are not doing them well. If not done properly, you can create too much intraabdominal pressure that causes Diastasis Rectus Abdominis, which weakens your core. Incorrectly performed crunches create pressure on your pelvic organs, putting you at risk for bowel or bladder leakage or pelvic organ prolapse,” Kraft says.
Pro tip for expecting moms:
“Pair breathing with movement. For example, if you pick up something heavy, try to exhale through the lift. When turning in bed or getting out of bed, exhale as you change positions,” says Kraft.
What Exercises Can I Do in My Second Trimester?
What’s happening during the second trimester:
Energy returns, and most women feel more capable of exercising. The baby bump is growing, but mobility hasn’t diminished just yet.
Why movement helps:
- Supports posture, circulation and digestion
- Reduces pregnancy aches and lower back pain, as well as chances of gestational diabetes and pre-eclampsia
- Prepares muscles for labor and postpartum recovery
Safe exercises for this stage:
- Walking
- Swimming
- Stationary cycling
- Low-impact dance
- Bird dog: Supports core and back
- Bridge pose: Strengthens glutes and helps stabilize the pelvis
- Clamshells and side planks
- Wall push-ups, modified squats and lunges
- Prenatal yoga flows
“Second trimester is definitely the time to get into a good consistent routine with exercise,” says Ladd. “You start to have that energy back, and it feels good to move your body. So, continuing walking and doing yoga poses that harness the energy and strength.”
Tools to aid comfort while exercising:
- Use yoga blocks for added support transitioning between poses
- Consider a belly band or SI joint belt (sacroiliac belt) if experiencing pelvic pain
- Don’t forget to hydrate and rest as needed
What Movements Should I Do in My Third Trimester?
Here’s what’s happening:
Baby is getting bigger, space is getting tighter, and your body is prepping for labor and delivery.
Why movement matters now:
- Improves fetal positioning
- Reduces swelling and pain
- Builds stamina for labor
- Gives comfort to tight hips and sore muscles
Recommended movements during the third trimester:
- Pilates
- Low-impact cardio like brisk walking, swimming and elliptical
- Leg lifts
- Supported low squats
- Happy baby pose
- Lunges and pigeon pose
- Inversions
- Cat-cow and side body stretches
- Kegels
“We want to think about poses that are stretching and opening the pelvis and rib cage area, so baby has more room to rotate, and mom usually feels better,” says Ladd.
Tips for optimal comfort while exercising:
- Move slowly between poses
- Use plenty of props for support
- Don’t hesitate to rest when needed
Postpartum: What Movements are Safe after I Deliver?
What’s happening with your body after delivery:
The baby is here. While your heart is full, your energy may be low. Now is the time for gentle healing, especially in the pelvic floor and core.
Why recovery movement matters:
- Reconnects breath and deep abdominal muscles
- Reduces the risk of long-term issues like prolapse or leakage
- Supports your physical and emotional well-being
- Promotes better sleep
- Helps lose extra weight gained during pregnancy
Gentle postpartum movements:
- Diaphragmatic breathing
- Walking and swimming
- Step aerobics
- Glute bridges
- Exhale with movement
- Child’s pose and cat-cow
- Swiss ball bird dog hold
- Postpartum planks
- Side plank leg lifts
Croteau advises to wait until your provider clears you, typically around six weeks, to restart exercise. She says, “Always consult your healthcare provider before starting or stopping any fitness routines.”
It’s also important to be patient with yourself in the postpartum stage. Ladd says, “Working out is not about looking good; it’s about the health of you and your baby.”
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Pelvic Floor 101: What to Know
According to Kraft, the pelvic floor is essential in every stage of this journey. Think of it as the base of your core. It stabilizes, supports, and keeps key systems functioning.
Why pelvic floor exercises matter:
- Ensures bladder and bowel control
- Supports pelvic organs
- Reduces back and hip pain
- Helps prepare your body for delivery and repairs it after
When to see a pelvic floor specialist:
- Postpartum pain or pressure
- Leaking urine or feces
- Constipation
- Pain with intercourse
- Noticeable abdominal separation
If you’re experiencing any of these, don’t suffer in silence. Ask your OB-GYN or midwife about being referred to a pelvic health physical therapist. Most conditions improve significantly with proper treatment and guidance.
At every stage of pregnancy and recovery, movement works as more than just “exercise.” It becomes a way to connect—with your breath, your growing baby and the deep inner wisdom your body carries. “Pregnant women are powerful,” says Ladd. “I love witnessing the connection moms are making while finding joy and strength in this special journey.”
Ladd and Kraft emphasize that moms don’t need elaborate equipment or an intense routine. You need presence, breath, and a little intentional movement each day. Your body was made for this, and with a few thoughtful practices, it can feel even better along the way.
