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Writer's pictureDr. Antonio Colletti

Your Trimester-by-Trimester Guide to Safe and Effective Pregnancy Exercises

First Trimester: Keep It Moving!

In the first few months, you can generally stick to your normal routine. Think of it as laying a strong foundation! Here’s what you can do:

  • Walk it out! Walking is an excellent low-impact exercise to boost energy and improve circulation.

  • Squats and light weights: keep your muscles strong and support your growing body.

  • Learn pelvic and rib cage coordination: Understanding how to move your pelvis in sync with your rib cage improves posture, supports your core, and reduces lower back pain. This will be crucial as your belly grows.

  • Master breathing exercises: Learning how to breathe properly supports your core and pelvic floor, which is key for stability and strength throughout pregnancy. Breathing also helps manage stress and prepare for labor.

  • Stretch it out: With moves like the cat-cow stretch or a seated glute stretch to relieve tension in your hips and lower back.

    • Tip: Keep exercise at a moderate intensity, around 60-70% of your maximum heart rate. If you can chat while exercising, you’re in the right zone!


Second Trimester: Time to Modify, But Keep Strengthening!

Now that your belly’s growing, it’s time to adjust your routine for comfort and safety. But don’t worry—you can still stay active and strengthen those muscles!

  • Lunges, squats, and deadlifts are still safe and fantastic for strengthening your pelvic floor, lower back, upper body, and legs. These exercises will help support your growing body and prepare you for labor.

  • Wall push-ups and stationary cycling are low-impact and effective for keeping your heart healthy.

  • Side-lying leg lifts strengthen your hips and glutes, helping you stay strong as your center of gravity shifts.

  • Child’s Pose is perfect for easing back pain and relaxing your mind.

    • Tip: Avoid lying flat on your back after 20 weeks to maintain good circulation.


Third Trimester: Finish Strong

As you get closer to meeting your baby, comfort is the name of the game. Focus on gentle movements that keep your body strong and limber.

  • Walking and seated ball exercises help keep you moving without putting too much strain on your body.

  • Pelvic tilts can help relieve lower back pain and prepare your body for labor.

  • Stretches for your lower back and quads help reduce tension and keep you flexible.

    • Tip: Keep exercise intensity light to moderate, around 50-60% of your maximum heart rate.


When to Avoid Supine and Prone Positions

  • After 20 weeks, avoid lying flat on your back to prevent compression of the vena cava, which can limit blood flow.

  • Skip belly-down exercises as soon as they become uncomfortable, usually around the second trimester.


Work with a Physical Therapist

Pregnancy exercises are safe, effective, and beneficial for both you and your baby. If you're unsure where to start, or if you have specific concerns like back pain or diastasis recti, working with a physical therapist can help. A physical therapist will guide you through personalized exercises to ensure you're moving safely and effectively throughout your pregnancy.


Staying active during pregnancy isn’t just possible—it’s highly beneficial! Keep moving with these trimester-specific exercises, listen to your body, and seek guidance from a physical therapist to make sure you and your baby stay healthy and strong throughout this exciting journey.

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