Exercises During Pregnancy

Exercises During Pregnancy: Move That Bump, Mama!

Pregnancy doesn’t mean nine months on the couch (unless that’s what your body needs, of course). Movement is magic—especially when your ankles are disappearing, your back’s staging a protest, and you’re trying to remember what it feels like to breathe normally.

Whether you’re in trimester one or waddling into the delivery room, safe and gentle exercise can keep you strong, mobile, and feeling good. Spoiler alert: it might even help with labor!

Exercise During Pregnancy

Why Exercise During Pregnancy Is a Power Move

Boosts energy and mood (endorphins are your BFFs). Reduces backaches, bloating, and swelling. Improves posture and sleep. Preps your body for delivery, lowers the risk of gestational diabetes and preeclampsia speeds up postpartum recovery.

Pregnancy-Friendly Workouts That Feel Good

Prenatal Yoga

Balance, breathing, and back relief? Yes, please. Yoga is perfect for building strength and calming the chaos. Bonus: Those breathing techniques can help during contractions.

Walking

Simple, effective, and free! Walking gets your blood flowing, helps with digestion, and clears your head. Add a podcast or playlist, and you’ve got a whole vibe.

Light Strength Training

Yes, you can lift weights. Just focus on proper form and lighter resistance. Think resistance bands, bodyweight squats, and arm presses.

Swimming

No gravity? No problem. Swimming is a full-body, low-impact workout that can take the pressure off your joints and cool you down.

Dancing

Feel like shaking it (gently)? Go ahead! Low-impact dance classes or just grooving in your living room can get that heart rate up and boost your mood.

What to Avoid (No Thanks, Jump Squats)

High-impact exercises 

•  Contact sports (put down the kickboxing gloves) 

•  Lying flat on your back for long periods after the first trimester 

•  Hot yoga or anything that raises your body temp too much

•  Anything that feels weird, painful, or off—always listen to your body

Your Preggo Workout FAQs

Can I start working out if I didn’t exercise before pregnancy?

Yes, but take it slow. Start with walking or prenatal yoga and build up gradually.

How often should I exercise?

Aim for 30 minutes a day, most days of the week. But if you’re tired? Nap > workout. Always.

How do I know I’m overdoing it?

If you feel dizzy, short of breath, have chest pain, or notice vaginal bleeding—stop and call your provider.

Stay Safe, Mama!

• Always warm up and cool down

• Stay hydrated

• Wear supportive sneakers and a good sports bra

• Talk to your OB-GYN before starting any new fitness routine

Final Thought: Movement = Empowerment

Exercise during pregnancy isn’t about “bouncing back.” It’s about staying strong, grounded, and connected to your body while it does the most amazing thing ever—growing a human!

Need guidance or support? Calla Women’s Health is here to help you move, breathe, and thrive through every trimester. 

Book an appointment with Dr. Kameelah Phillips today at Calla Women's Health, the leading female menopause specialist in NYC!​

Dr. Kameelah Phillips is affiliated with Lenox Hill Hospital in Manhattan, New York, As a NAMS Certified Menopause Practitioner (NCMP), she focuses on patient care throughout all life stages, specializing in menopause and midlife healthcare.