Modified Push-Ups for Every Trimester of Your Pregnancy

Yes, you can do push-ups while pregnant. Get your arms ready to hold that little one with these smart strength training ideas.

Can you do push-ups while pregnant? Yes, but you should know a few things to do the exercise safely. While trying a new full-throttle workout regimen while pregnant is not a good idea, continuing to hit the gym and engage in some moderate exercise is a great idea. Keep reading to learn more.

Benefits of Exercise During Pregnancy

The key to healthy pregnancy exercise is to find a balance between challenging yourself and taking it easy. Listen to your body and explore gentle accommodations as your pregnancy progresses.

According to the American College of Obstetricians and Gynecologists (ACOG), exercise during pregnancy is a great way to help maintain a healthy weight, and it can even help reduce the risk of gestational diabetes and preeclampsia. And it's not just the pregnant person who benefits from exercise. One study found that people who worked out during pregnancy had babies that consistently scored higher on motor skills tests at 1 month old.

According to fitness experts, pregnant people should definitely keep working out, but they should be careful about choosing pregnancy-friendly modifications for some moves and not overexert themselves.

Find a simple routine that helps you get in a good workout without overdoing it—or working out for too long. The ACOG recommends that pregnant people get 150 minutes of exercise per week. Jennifer Forrester, a fitness guru who knows a thing or two about the relationship between pregnancy and fitness, believes that during pregnancy, people should aim to switch up their workouts as their bodies and energy levels change.

How To Do Push-Ups During Pregnancy

Forrester is partial to push-ups, which put the focus on the upper body but also tone and strengthen the lower back and abdominal muscles. She suggests modifying push-ups for each stage of your pregnancy.

"Push-ups are one of those exercises that you may not love in the moment, but you will love the results that this exercise can give you," Forrester says. "I would say that push-ups are a consistent component of my workouts. They are great for your chest and do an incredible job of strengthening your core, triceps, and shoulders."

Try the three push-up exercises below throughout your pregnancy. Forrester encourages new exercisers to start working on their push-ups and track their progress to see how many they can do in a row over time. Start with five to 10 reps and then increase from there.

First Trimester Push-Ups

In your first trimester, you can continue doing traditional push-ups as long as they feel good to you. But when you're ready for an accommodation—or if you are new to this exercise—try this modified push-up:

  1. Start in a modified push-up position with hands and knees on the ground.
  2. Be sure your hands are directly under the shoulders as you lower down toward the ground.
  3. Push back up to return to the starting position and repeat.

Rather than let gravity do the work for you, aim to control your movements on both the downward and upward motions as you do each push-up. Pause and hold for a few seconds at the top between each push-up.

Second Trimester Push-Ups

Once you're in your second trimester, you'll likely be ready for an adjustment to your push-up routine:

  1. Start in the push-up plank position.
  2. Reach the right hand sideways during the push-up, holding yourself up with your left arm and legs.
  3. Alternate sides while bringing one hand to the center between reps. Then, extend the opposite hand to the side, away from the body.

As your belly grows, it becomes increasingly important to protect your abdomen. So, be sure to securely hold your body in position so that you don't fall down on your belly.

Third Trimester Push-Ups

In the third trimester, your growing belly can impact your balance and energy level, making traditional push-ups tricky. But you can still get the strength-building benefits of the push-up motion. This clever accommodation lets you do a standing push-up supported by a wall:

  1. Stand facing a wall and extend your arms onto the wall just wider than shoulder width apart.
  2. Bend your elbows until your nose almost touches the wall.
  3. Reverse the movement and push your body back to the starting position. Continue for 15 reps.

This exercise can be done as part of a larger workout or simply work in your push-ups throughout the day. You'll reap the benefits whether you do a couple of sets or even just a few push-ups daily.

When To Stop Exercise During Pregnancy

You can increase or decrease the difficulty of the exercise as needed with modification and the number of repetitions you do. Always stop if you feel pain or discomfort. Also, check with your doctor or midwife if you have any questions or concerns about exercising (or anything else!) while pregnant. There are many benefits of exercise during pregnancy, but there are also considerations to be made for when to stop. The American College of Sports Medicine (ACSM) says to stop physical activities if any of the following occur:

  • Persistent shortness of breath
  • Severe chest pain
  • Vaginal bleeding or loss of fluid
  • Uterine contractions
  • Dizziness or faintness

According to the ACOG, there are certain conditions that may make working out unsafe for you or your pregnancy. These conditions include:

  • Health history that includes certain lung or heart conditions
  • Cerclage, which is when the cervix is stitched closed
  • Being pregnant with multiples
  • Placenta previa after 26 weeks
  • Preeclampsia
  • Severe anemia

Talk to your health care provider before beginning any exercise regimen, especially if you are pregnant or trying to conceive.

Key Takeaways

Can you do push-ups while pregnant? You sure can! But before you hit the mat, it is important to keep safety in mind, especially during pregnancy. Talk to your health care provider about exercise plans if you are pregnant or trying to conceive.

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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. Exercise During Pregnancy. The American College of Obstetricians and Gynecologists. 2022.

  2. Effects of Aerobic Exercise During Pregnancy on 1-Month Infant Neuromotor Skills. Medicine & Science in Sports and Exercise. 2019.

  3. Physical Activity and Exercise During Pregnancy and the Postpartum Period. The American College of Obstetricians and Gynecologists. 2020.

  4. Changes in Balance Strategy in the Third Trimester. Journal of Physical Therapy Science. 2015.

  5. Pregnancy and Physical Activity. American College of Sports Medicine. 2020.

  6. Exercise During Pregnancy. The American College of Obstetricians and Gynecologists. 2022.

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