Maternity fitness series: Is it safe to exercise during pregnancy?

Posted: March 27, 2025

This is the second blog in a series that aims to empower you throughout your pregnancy and postpartum journey by debunking common myths.

Whether you’re pregnant with your first child or you’ve experienced pregnancy before, safety is always top of mind. The experts at Sanford Sports in Sioux Falls are debunking the myth that it’s unsafe to exercise while pregnant.

Since every pregnancy journey is different, you should check with your health care provider before putting together a maternity fitness plan, especially if you have a high-risk pregnancy.

“There might be certain circumstances where a doctor is going to advise you not to exercise,” Kaity Soukup, a senior strength and conditioning coach, said. “If you have spotting or bleeding, they will want you to reduce exertion. But for most people, yes, it’s safe to exercise.”

Staying active can improve your mood and decrease depression and anxiety. It can also increase your chances of having a healthier baby, a healthier delivery and a healthier recovery process.

“Obviously, you can’t guarantee anything, but studies have shown that moms that stay active throughout pregnancy have an easier time recovering after birth,” Soukup said.

Exercises for each trimester

During the first trimester, you can do moderate-intensity activities, but listening to your body is key. You might have morning sickness or tire quickly. If you aren’t feeling well, don’t exert yourself too much. Opt for a walk or a rest day. It can take time to adjust to the changes your body is making. If you’re feeling well, you shouldn’t need to modify your routine. 

Try these exercises:

• Bench 
• Glute bridge
• Lunges
• Pelvic floor exercises (Kegel or pelvic floor muscle contraction)
• Plank
• Pushups 
• Rows
• Squats
• Swimming
• Walking
• Yoga

During the second trimester, continue moderate-intensity activities. If your bump is showing, you need to be extra careful when exercising. You may need to modify your routine to accommodate your growing bump.

Try these exercises:

• Bench (modification: incline bench)
• Glute bridge (modification: elevated)
• Incline pushups
• Leg lifts (lying on your side)
• Lunges (modification: adjust load as needed)
• Pelvic floor exercises (Kegel or pelvic floor muscle contraction)
• Plank or side plank (modification: inclined plank)
• Rows
• Squats
• Swimming
• Walking
• Yoga

During the third trimester, you might feel extra tired. You’ll need to modify your fitness routine to accommodate your lower energy levels. And as your body prepares for delivery, the laxity in your ligaments will increase, so you may need to decrease the load or reps, or avoid certain exercises completely.

Try these exercises:

• Bench (modification: incline bench)
• Glute bridge (modification: elevated)
• Incline pushups (avoid abdominal doming)
• Leg lifts (lying on your side)
• Lunges (modification: adjust load as needed)
• Pelvic floor exercises (Kegel or pelvic floor muscle contraction)
• Plank or side plank (modification: inclined plank)
• Rows
• Squats (modification: adjust load or depth as needed)
• Swimming
• Walking
• Yoga

Exercises to avoid

During your second and third trimester, your bump will be showing more. This is the time to avoid certain exercises that can hurt it. 

“Once you start getting a bump, you can’t lay on your stomach anymore,” Soukup said. “Exercises that require laying on your stomach are now out of the equation. And anything where the weightlifting bar is going to like to catch your bump and hit it, you want to stay away from those too.”

Continue to listen to your body during these months.

“If you’re doing cardio exercises, you might start getting dizzy or seeing spots,” she said. “If that happens, you should stop what you’re doing and consider an easier version.” 

“Also avoid exercises where balance could be a concern or exercises where you’re going to be at increased heights,” athletic trainer Jenny Dalland said. “Because your blood flow distribution is going to be changing in your third trimester, it’s important to be aware of any exercise that could be a fall risk.”

You can lie on your back, but not for long periods of time.

“So previously they used to say avoid all exercises on your back,” Soukup said. “But now there’s more research proving you can lay on your back for short amounts of time. This can be an option as long as it’s comfortable for you. Although I would recommend avoiding core exercises like crunches.”

You should also avoid activities that can be dangerous for your baby if you got hurt. 

“Horseback riding, water skiing, snow skiing – these activities are going to put you and Baby more at risk,” Dalland said. “I would recommend avoiding those activities, especially if you're not a seasoned veteran."

Create a fitness plan

Soukup recommends exercising 150 minutes a week. This time can be broken up into 30-minute intervals over five days or however you prefer to exercise. It doesn’t have to be complicated or perfect.

“I think sometimes people get in their head that they have to do this really hard workout or go for a really long time, but even just walking for 30 minutes counts,” she said. “The guidelines are for moderate intensity, and every individual has a different fitness level. Walking might be moderate intensity for you, or if you’re a seasoned runner, jogging might be moderate intensity. These exercises are just as beneficial for maternity fitness.”

Moderate-intensity activities typically use between 50% and 80% of your maximum heart rate. Heart rate zones are used by trainers and coaches to create customized fitness plans that safely progress the intensity of your workout. 

“Previously pregnant women were always told not to get their heart rate above 140 beats per minute,” Dalland said. “It depends on your age and lifestyle. I would encourage you to talk with your health care provider or trainer to figure out what the range is for you.”

Take precautions

It’s important for anyone who exercises to stay hydrated and to keep their body fueled with nutritious foods, but it’s especially important when pregnant.

“You need to drink even more water during pregnancy when you exercise because the risk of dehydration increases,” Dalland said. “Same with nutrition. Your demand for food is already up because your body is creating a baby. If you’re going to continue to exercise while pregnant, just know that you should consume more than the daily recommended calorie intake.”

Feel empowered

If you’ve never followed a fitness plan before, now is a great time to start. 

“Just because you weren’t active or into fitness before doesn’t mean you can’t be active once you’re pregnant,” Soukup said. “There are situations where it can be safe, and as long as it’s medically cleared, you still have options to be physically active.”

At Sanford Sports Performance, we want you to feel empowered through your pregnancy, and exercising regularly can be part of that journey. Our coaches and trainers can help you create a customized maternity fitness plan that fits your goals, needs and schedule. Contact us to get started.