5 Simple Pregnancy Exercises for Every Trimester

Regular exercise during pregnancy is an important way to keep you and your growing baby healthy. But while you may have been used to robust workouts before pregnancy, that doesn't mean your exercises must be difficult or even complicated now. 

Experts agree that when you're expecting, it's important to keep moving. People who exercise during pregnancy have less back pain, more energy, and a smoother recovery post-delivery. According to the American College of Obstetricians and Gynecologists (ACOG), a person with a healthy, low-risk pregnancy should aim for 150 minutes of aerobic exercise each week.

Being fit during pregnancy doesn't have to mean a big time commitment or fancy equipment. The following workout is simple, can be done at home, and is safe to do in each trimester. The American Academy of Pediatrics (AAP) says that those who don't already exercise might consider starting with moderate walking, swimming, yoga, or Pilates to get started. The movements presented here are also an excellent way to get moving even at a beginner level.

Be sure to do the moves in the order shown and, for best results, do the workout every other day. Always check with your prenatal care provider before starting this or any exercise program.

01 of 06

Plié

simple-trimester-exercises-2.jpg

Stand parallel to the back of a sturdy chair with the hand closest to the chair resting on it, feet parallel and hip-distance apart.

Pull your belly button up and in with your toes and knees turned out to 45 degrees. Bend your knees, lowering your torso as low as possible while keeping your back straight. Straighten your legs to return to the starting position. Repeat for reps.

Strengthens: Quadriceps, hamstrings, and butt (also improves balance)

02 of 06

Side-Lying Inner and Outer Thigh

simple-trimester-exercises-3.jpg

Lie on your right side, head supported by your forearm, right leg bent at a 45-degree angle, and left leg straight. Place your opposite arm on the floor for stability. Lift left leg to about hip height and repeat for reps.

Then, bend your left knee and rest it on top of the pillows for support. Straighten your right leg and lift it as high as possible for reps. Switch sides and repeat for reps.

Strengthens: Core and inner thighs

03 of 06

Plank

simple-trimester-exercises-4.jpg

Get down on your hands and knees, wrists directly under your shoulders. Lift your knees and straighten your legs behind you until your body forms a straight line. Don't arch your back or let your belly sag.

Hold for one to two breaths, working up to five breaths.

Strengthens: Core, arms, and back

04 of 06

Curl and Lift

simple-trimester-exercises-5.jpg

Sit on the edge of a sturdy chair with your back straight, feet on the floor, arms at your sides. Hold a 5- to 8-pound weight in each hand, palms facing your body. Bend your elbows so your arms form a 90-degree angle.

Then, keeping your elbows bent, lift the weights to shoulder height. Lower your arms to your sides, then straighten to return to starting position. Repeat for reps.

Strengthens: Biceps and shoulders

05 of 06

One-Arm Row

simple-trimester-exercises-8.jpg

Using a sturdy chair, place your right knee on the seat, left foot on the floor. Bend forward with your back parallel to the floor, and place your right hand on the seat. Hold a 5- to 8-pound weight in your left hand, arm extended down and in line with your shoulder, palm facing in.

Bend your left elbow up so that your arm forms a 90-degree angle. Hold, then return to starting position. Repeat for reps, then switch sides.

Strengthens: Back, biceps, and triceps

06 of 06

Pregnancy Workouts: Best 10 Minute Workout

For other pregnancy exercises, consider signing up for a prenatal class where you can work one-on-one with instructors to ensure proper form and who can answer any questions you may have. Don't have local classes nearby? Try talking to your doctor about local-to-you options or check out online prenatal classes like this series from Pregnancy and Postpartum TV on YouTube.

Make the benefits of your pregnancy exercises count by aiming to get as much restful sleep as you can—although pregnancy can certainly make sleeping uncomfortable. Aim for a healthy diet that includes folic acid, protein, and fiber to help support a healthy pregnancy.

Make sure to stay hydrated and pace yourself with any exercise routine, especially when you're pregnant. Listen to your body—if you feel unwell or experience pain, then consider skipping your workout and talking to your doctor.

Was this page helpful?
Sources
Parents uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Physical Activity and Exercise During Pregnancy and the Postpartum Period. The American College of Obstetricians and Gynecologists. 2023.

  2. Exercise During Pregnancy. American College of Obstetricians and Gynecologists. 2023.

  3. Nutrition and Exercise During Pregnancy. American Academy of Pediatrics. 2021.

Related Articles