A Basic Guide to Exercising During Pregnancy

The fitness choices you make during pregnancy will have an effect on your postpartum recovery, so it’s important to set yourself up for success early on.

Here are some general tips to keep in mind as you move through each trimester:

Set the foundation

During the first trimester, it’s time to dial down the intensity and focus more on intention. Be mindful of your energy levels. You might feel nauseous or light-headed if you move too quickly. Start making small modifications to core exercises and focus in on connecting to your breath and deep core.

Move smarter

As you get into the second trimester, you’ll start to see and feel more of the effects of your growing baby bump. Be conscious of how your changing center of gravity affects your balance. As your baby and belly grow bigger your core muscles and tissues start to stretch and thin, resulting in Diastasis Recti. While everyone will experience some separation during pregnancy there is a lot you can do to limit the severity! This is the time to make more modifications as well as limit core exercises and the length of time spent laying on your back.

Prep body and mind for labor

Once you reach the third trimester, it’s time to prepare for labor and delivery. Take note of how you feel day to day, as especially in this final stretch of pregnancy every day will feel different. You might be feeling more tired and get out of breath more easily. You might start to feel heavier, especially as baby settles deeper into your pelvis. Listen to what your body is telling you. Focusing more on glute and back strength will help reduce back pain, improve your posture and support your core and pelvic floor.

If you notice the following symptoms it’s time to choose a modification or alternate exercise.

• Dizzy or lightheaded while on your back - roll to your side until it passes and then elevate your head above your heart (ie hip thrusts on a bench instead of glute bridge on the floor) or choose an alternate exercise.

• Doming/coning down your midline, heaviness or pressure in your pelvic floor or pain in your lower back - that exercise is causing uncontrolled intra- abdominal pressure. Either change your posture, breath connection or choose another exercise option.

• Trouble balancing - avoid exercises with unstable bases, such as with sliders or standing on the carriage without support in reformer Pilates.

You've got this mama

Each trimester brings new challenges, but also new opportunities to tune in, build strength where it matters, and stay connected to your core and breath. Remember you're playing the long game here.

Always listen to what your body is telling you. If something doesn’t feel right this is not the time to power through. Adjust, modify, or swap it out. An exercise might feel different from day to day, and that's okay.

By staying intentional and responsive, you’re building a strong, supported foundation for birth, recovery, and everything that comes with parenthood.