Exercising During Pregnancy

Staying Fit from Trimester to Trimester

Before we dive in, let’s address the elephant in the room....I’m a guy. So, while I can do my best to provide helpful advice on exercising during pregnancy, I’ll never truly know what it’s like to be pregnant. However, I could say the same of how you will never know what it's like to experience man flu. Only a woman who has experienced giving birth without an epidural can begin to understand a guy with man flu.

Anyway, let's get back to what we’re here for: exercising while you're growing a human being inside your belly. If you’re someone who’s already active, whether it’s doing squats, deadlifts, running, HIIT classes, or just generally crushing it, you’re probably wondering how you can safely keep up some level of fitness while your body goes through one of the biggest transformations it will ever experience. Just know that you don’t have to say stop your workouts then and there!

Here’s some info that I've passed on to my clients over the years. I'll talk about how to stay fit through all three trimesters, while factoring in cravings, mental shifts, and fatigue.

First Trimester (Weeks 1-12)

The first trimester can be a bit crazy with emotions, changes, and hormones. There will be a point when you wonder how all of this impacts your workouts. Should you be changing things? Here’s what you should keep in mind.

Hormones

Your body starts producing high levels of hormones like progesterone and relaxin almost immediately after conception. Progesterone is responsible for thickening the uterine lining to support your growing baby, but it can also make you feel super tired, bloated, and a bit sluggish. Relaxin, on the other hand, works to loosen up your ligaments and joints to prepare for childbirth, but that means you might feel more flexible than usual. If you are someone who is already flexible due to stretching before and after your workouts, it's possible for you to feel too flexible, which can make certain movements a little risky if you're not paying attention to your body's limits.

You might also notice increased oestrogen levels, which play a big role in keeping the pregnancy going but can also lead to some side effects like breast tenderness and increased sensitivity. And let’s not forget hCG (human chorionic gonadotropin), which spikes early in pregnancy and is mostly responsible for nausea and morning sickness.

Energy Levels

Many women experience a significant dip in energy levels during these first few months, thanks to all that hormone production and the fact that your body is working overtime to nurture a whole new life! Fatigue can hit hard, especially during the day, and if you're dealing with nausea or morning sickness, you might not feel like doing much of anything, let alone exercising.

This is why it’s important to listen to your body. If you're feeling wiped out, it's okay to take it easy. Don't force yourself to do an intense workout when you're barely managing to keep your eyes open. Some days, just getting out for a walk might be enough, and that’s fine.

Nausea

For many women, nausea is one of the first gifts of the first trimester. Feeling sick doesn't mix well with a hardcore workout session. If you're feeling good then go ahead and keep up with your usual training routine, but don't be surprised if certain days require you to relax at home or maybe just get your steps in. Give yourself permission to rest. For some people, low-intensity movement like a gentle yoga session, a walk, or even some stretching can actually help ease nausea.

Stick to What You Know

One of the most important things you can do in your first trimester is to stick with exercises you're already familiar with. If you're a runner, keep running (as long as your body feels good). If you’re weightlifting in the gym, keep that up too. Pregnancy is not the time to start experimenting with new, high-intensity workouts or trying out a brand new routine that’s unfamiliar to your body. You want to feel confident in what you're doing, and more importantly, you want to know how your body typically responds. Maybe give up the burpees though...

That said, you might need to make a few adjustments, like lowering the intensity of your workouts. Maybe instead of going for a full 5K, you opt for a brisk walk or an easier jog. Instead of lifting your usual weights, drop down to a lighter set, or reduce the number of reps. If something doesn’t feel right, or if you're feeling more fatigued than usual, it's time to pull back. Your goal now is to stay healthy and active, not to push through fatigue or nausea.

I've been sent videos before of peoples favourite athletes training while pregnant. As motivating as it is, Olympic athletes have most likely got permission from their coaches, physiotherapists, nutritionists, etc, and are certainly not new to the sports they train for.

Listen to Your Body

Your body knows what it needs, even when your brain is telling you something different. One day you might feel like you can take on the world, and the next, you might need to rest. Both are okay. You’ll start to develop a good sense of what feels right for you and your pregnancy. Some key things to keep an eye on while working out during the first trimester:

• Shortness of breath

  This is common early in pregnancy because your body is using more oxygen. But if you’re feeling overly winded or can't catch your breath during a workout, slow down.

  
  

• Dizziness or lightheadedness

  Hormonal shifts can cause changes in your blood pressure. If you feel faint, stop what you’re doing immediately and sit or lie down.

  
  

• Pain

  This one is obvious, but it’s important to mention. If you feel any sharp or unusual pain, stop what you’re doing. You don't want to add stress or injury into .

The Benefits of Training During the First Trimester

Despite the potential for lower energy and nausea, staying active during the first trimester has some great benefits. Exercise can actually help reduce fatigue, boost your mood, improve your sleep, and more things that are important during pregnancy.

• Circulation

  Keeping blood flowing helps reduce swelling, boosts your immune system, and can even help reduce those early pregnancy headaches.

  
  

• Mood

  Exercise releases endorphins, which are natural mood boosters.

  
  

• Posture

  Strengthening your core and back muscles early in pregnancy can help you avoid some of the common aches and pains that pop up later as your body grows and your posture shifts.

The first trimester is all about tuning in to what your body needs and adjusting accordingly. Focus on maintaining a gentle, regular routine of movement, and don’t feel bad if some days your body just isn’t feeling it. Trust your body as it knows what it’s doing!

Second Trimester: (Weeks 13-26)

After those energy draining, nauseating first few months, you might finally start feeling like yourself again. Hormones are still doing their thing, but you should feel more manageable. Your bump is starting to show, but hopefully won't be affecting your posture that much. All in all, the second trimester is probably the best for exercising. After those energy draining, nauseating first few months, you might finally start feeling like yourself again.

More Hormonal Stuff

In the second trimester, many of those intense first-trimester symptoms start to level out. While your hormones are still all over the place, you’re likely to feel more energetic. Progesterone and oestrogen are still high, but are hopefully not effecting your energy levels or mood as much as before. You'll also experience an increase in blood volume and circulation, which should actually make you feel a little bit more invincible during workouts. It’s as if your body finally caught up to all the changes and is giving you the green light to move again.

Goodbye Nausea

For most women, nausea starts to fade by the time the second trimester begins. This makes it easier to get back into a regular workout routine without worrying about feeling sick halfway through. Of course, there are always exceptions, and some women do experience nausea throughout pregnancy. If that’s you, continue to take things slow and focus on movement that feels good rather than pushing yourself too hard.

Adjusting Your Training

By the second trimester, you’ll be feeling a little more round in the belly, and this means some exercises might need to be modified. Even though you’re feeling stronger, this is the time to start paying attention to core and pelvic floor health. As your belly grows, it puts more strain on your core, so exercises that target stability and gentle strength are key. Here are some things to consider adjusting:

• Lying flat on your back

  By around 20 weeks, lying flat on your back for long periods can compress the vena cava, a major vein, which may reduce blood flow to your heart and baby. For exercises like crunches, swap for exercises where you're lying on your side.

  
  

• Ab exercises

  Deep abdominal exercises, like crunches or planks, might feel uncomfortable as your bump grows. Swap these for core stability work, like pelvic tilts, or modified side planks.

  
  

• Balance exercises

  Your centre of gravity (I call it centre of mass) is shifting, thanks to your growing belly. Exercises that require a lot of balance, like single leg movements, might start feeling more challenging. You can modify these by holding onto something for support or switching to more stable exercises.

Lower Intensity, But Stay Consistent

Even if you’re feeling great, this is still not the time to aim for your personal bests. While you might have the energy and motivation to work out, it’s important to keep things at a moderate intensity. The rule of thumb here is the talk test: if you can hold a conversation while working out, you’re in the right zone. If you’re huffing and puffing and can’t get a word out, it’s a sign to ease things up.

Cardio activities like walking, swimming, or stationary cycling are all fantastic during the second trimester. If you were a runner before pregnancy and still feel good, you can continue running, but you may want to dial back the intensity and distance. Strength training is still great too, but just remember to adjust your weights to match your energy and comfort levels. Focus on strengthening your legs, back, and core, as these will support you in the later stages of pregnancy.

The Importance of Pelvic Floor Health

Your pelvic floor is working overtime during pregnancy, and the second trimester is the perfect time to start incorporating exercises that strengthen it. A strong pelvic floor can help with delivery and recovery and can even reduce common pregnancy symptoms like urinary incontinence. Gentle pelvic floor exercises, like Kegels, can be done almost anywhere, and easy to add to your routine.

It's equally important to focus on pelvic floor relaxation as well, not just contraction. Exercises like squats and prenatal yoga help balance that strengthening with stretching and flexibility.

Stretching and Mobility

While your energy may be higher, your body is still changing fast, which means you might start feeling some aches and pains that you haven't before. The hormone relaxin is still doing its job, loosening your ligaments and joints to prepare you for giving birth. This can make you feel more flexible than usual, but it can also make you more prone to injury if you're not careful.

Second Trimester Workouts to Try

Here are some ideas for safe and effective workouts during the second trimester:

• Swimming

  If you’re starting to feel the extra weight, swimming is a great way to get a full-body workout while feeling weightless. Plus, it’s easy on the joints.

  
  

• Prenatal yoga

  Yoga helps with flexibility, relaxation, and strength.

  
  

• Strength training

  Focus on lower weights and higher reps, targeting muscles that will support your growing body, like your legs, glutes, back, and core.

  
  

• Cycling (stationary)

  A stationary bike provides a great cardiovascular workout without putting too much strain on your joints or risking a fall.

Listen to Your Body (Still)

As with the first trimester, it’s crucial to keep listening to your body. Every pregnancy is different, and while some women feel great throughout the second trimester, others still experience fatigue or discomfort. Trust what your body is telling you, and don’t feel bad about skipping a workout if you’re not feeling up to it. Rest is just as important as movement, especially as your body works hard to grow your baby.

Benefits of Staying Active in the Second Trimester

Exercising in the second trimester offers a ton of benefits, not just for your health but for your mental wellbeing too. Staying active can help:

• Improve mood and reduce stress

  Regular exercise acts as a natural mood booster when endorphins are released..

  
  

• Support better sleep

  Exercising can assist in regulating sleep schedules, which is a bonus when experiencing pregnancy-induced insomnia.

  
  

• Prepare your body for labour

  Strengthening your muscles and keeping your cardiovascular system in shape helps prepare you for the physical demands of labour.

  
  

• Manage weight gain

  Staying active helps to keep a healthy weight gain during pregnancy.

With fewer symptoms and more energy, it’s a great time to focus on maintaining a balanced workout routine that makes you feel good, whether it's walking, swimming, yoga, or light strength training.

Third Trimester (Weeks 27-40)

Welcome to the third trimester! By now, everything probably feels a bit more challenging than it did a few weeks ago. It’s completely normal to start slowing down and modifying your workouts even further as you approach your due date. The focus here shifts from maintaining intensity to staying mobile, comfortable, and preparing your body for labour.

Hormones...Again

Just when you thought your hormones couldn’t do more, the third trimester says, “Hold my water bottle.” By now, progesterone and relaxin are still high, contributing to even looser joints and ligaments. The loosening of your pelvis is crucial to get ready for birth, but it can also make you feel a bit unstable on your feet. Be mindful of your body’s limits—this is the time to avoid any movements that might push your flexibility too far.

You’re also dealing with the gradual rise of oxytocin, the “love hormone” that plays a huge role in labour contractions. This is part of why, as you get closer to your due date, you might start feeling stronger Braxton Hicks contractions. These are practice contractions that prepare your uterus for the big event, but they can make certain movements a little more uncomfortable, especially when working out.

Plus, there’s the weight of your growing baby to consider. You’re likely feeling heavier, more tired, and perhaps more breathless than in previous trimesters. Your heart is working harder than ever to pump all that extra blood, so listen carefully to what your body’s telling you—there’s no need to push too hard.

Energy Levels

Energy in the third trimester can feel like a rollercoaster. One day, you might feel energised and ready to take on the world, and the next, you might need a nap just from walking around the house. You may not have the stamina for long walks or strength training sessions that felt easy just a few weeks ago, and that’s okay. Movement is still important, but gentle, low-impact activities that don’t wear you out will be your best bet during these final months.

Making Adjustments for Comfort

At this point, it’s all about finding what feels comfortable and sustainable. You’ve likely been making modifications throughout your pregnancy, but the third trimester brings its own set of challenges, thanks to your baby bump and shifting centre of gravity. Balance may become tricky, and your range of motion is more limited. Now’s the time to focus on movements that don’t strain your body or put unnecessary pressure on your joints or back.

Here are some adjustments to consider:

• Avoid high-impact activities

  Now is definitely not the time for jumping or anything too jarring. Your joints are more prone to injury, and you’re carrying extra weight, so high-impact activities could lead to discomfort or even injury.

  
  

• Watch your back and posture

  Your growing belly is putting strain on your lower back, so posture and core stability become super important. Exercises like pelvic tilts or cat-cow in yoga can help ease tension in your back.

  
  

• Modify any exercises that involve lying flat

  Lying on your back for extended periods isn’t recommended in the third trimester because it can compress your vena cava (a major vein), reducing blood flow to your baby. Instead, use side-lying positions or props like pillows or a wedge to elevate yourself slightly if you need to be on your back for certain movements.

  
  

• Limit twisting movements

  With a larger belly, twisting or crunching movements are uncomfortable and unnecessary. Stick to gentle rotations or stretches that keep your torso aligned without putting pressure on your bump.

Focus on Mobility and Flexibility

During the third trimester, mobility and flexibility become more important than ever. You’ll notice that certain areas, like your hips, back, and legs, might feel tight and sore, especially as your baby gets heavier. Stretching and light yoga can help ease some of these discomforts.

Prenatal yoga, in particular, is fantastic during this stage. Not only does it help with flexibility, but it also incorporates deep breathing techniques, which will come in handy during labour. Movements like hip circles, cat-cow stretches, and gentle squats help keep your body mobile while avoiding too much strain. Plus, yoga can be a great mental break, helping you relax and manage any pre-labour anxiety.

Strengthen Your Body for Labour

While your workouts might feel a bit slower and more relaxed, the third trimester is a great time to focus on specific exercises that can help prepare your body for labour. The goal here isn’t to build strength in the traditional sense but to condition key muscle groups to handle the physical demands of giving birth.

Some exercises to prioritise:

• Squats

  Squats are great for strengthening your pelvic floor and legs, both of which are crucial during labour. Gentle bodyweight squats or supported squats (holding onto a chair or railing) can help open up your hips and prepare your body for delivery.

  
  

• Pelvic tilts

  These simple movements can help relieve lower back pain and keep your core engaged without overstraining. They also help position your baby for birth.

  
  

• Kegels

  Pelvic floor exercises continue to be essential in the third trimester. Strengthening these muscles can help with both delivery and postpartum recovery.

  
  

• Walking

  Even though your pace may be slower, walking is one of the best ways to stay active in the third trimester. It’s low-impact, keeps your circulation flowing, and can help relieve tension in your back and hips.

Listen to Your Body More Than Ever

By now, you’re probably a pro at listening to your body, but in the third trimester, it’s absolutely essential. With your baby’s growth and your body’s changing needs, some activities that felt great in the second trimester might now feel uncomfortable or even impossible. That’s your body’s way of telling you it’s time to slow down and take it easy.

Signs to watch out for:

• Shortness of breath

  Your lungs are a bit more compressed with your growing baby, so you may notice you get winded more easily. If you’re feeling breathless during a workout, slow down or take a break.

  
  

• Braxton Hicks contractions

  These practice contractions can be triggered by physical activity, but they should subside when you rest. If you’re experiencing regular, painful contractions, stop what you’re doing and consult your healthcare provider.

  
  

• Dizziness or lightheadedness

  As your blood pressure changes, you may experience dizziness, especially when moving quickly or standing up too fast. Be cautious with your movements and always take your time transitioning from lying or sitting to standing.

  
  

• Swelling or discomfort

  Swollen feet and hands are common in the third trimester, but if you experience excessive or sudden swelling, especially along with headaches or vision changes, this could be a sign of preeclampsia. Make sure to let your doctor know if you notice any unusual symptoms.

Third Trimester-Friendly Workouts

By now, your workouts might look more like gentle movement than traditional exercise, and that’s perfectly fine. Here are some of the best workouts to try during the third trimester:

• Walking

  short daily walk is a great way to stay active without overexerting yourself. Walking also helps relieve tension in your back and hips.

  
  

• Swimming

  If you have access to a pool, swimming or water aerobics is amazing during the third trimester. The water supports your body weight, easing joint pressure while giving you a great full-body workout.

  
  

• Prenatal yoga

  Focus on gentle, slow movements that open your hips, stretch your back, and incorporate deep breathing.

  
  

• Stationary cycling

  If you still want some cardio, a stationary bike is a safe, low-impact option. Just be mindful of your posture and balance.

  
  

• Stretching and mobility work

  Gentle stretching is key in the third trimester. Hip stretches, seated forward bends, and side stretches can help keep your muscles loose and alleviate some of the common discomforts of late pregnancy.

The Mental Benefits of Staying Active

Staying active in the third trimester is as much about mental well-being as it is about physical health. Moving your body—even if it’s just a slow walk or some stretching—can help reduce stress, improve sleep, and boost your mood. With the anticipation of labour and all the changes happening, a little physical activity can go a long way in helping you feel grounded and connected to your body.

From Me to You

I hope you've enjoyed reading this and are not put off too much by being advised what to do by a guy...

Whether you’re in the first trimester and still wrapping your head around the fact that you’re pregnant, or you’re waddling through the third trimester dreaming of the day you can comfortably tie your shoes again, exercise is probably the best way to stay connected with your body. It’s not about being the fittest person in the room—it’s about staying healthy, happy, and prepared.

When your baby arrives and you’re ready to get back into your old routine, you’ll already be miles ahead because you kept moving throughout pregnancy. Keep going with your squats, walks, and stretches, excuse me while I nurse this "man flu."

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Disclaimer

This blog is for informational purposes only and does not replace professional medical advice. Always consult your doctor before starting any new medication or weight loss program.