12 Great Pregnancy Exercises

Right now, you're super-motivated to make healthy and lasting changes in your life. We share our favorite workouts to keep you active, along with essential exercise information and weight-gain guidance for pregnant women.

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Three simple routines to help you get going in the morning, stay stress-free during the day and relax at night in every trimester.

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Ease pregnancy discomforts and stay in shape safely with this cool pool workout. It strengthens arms, shoulders, upper and lower legs, hips, buttocks and core, and stretches your calves.

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A tense neck, sore back, twinges in your hips, throbbing feet—when you're pregnant, aches and pains are just part of the deal, right? Not necessarily. Tweak your body's alignment for a pain-free pregnancy.

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A trimester-by-trimester guide to the perfect walking workout for pregnant women of all sizes, shapes and fitness levels.

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Strengthen your abs and pelvic floor now for an easier delivery and a lower risk of incontinence later.

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You'll soon be faced with the daily task of toting your growing newborn—and all her gear. To help prepare your body for the constant lifting and holding to come, now is the time to strengthen the muscles you'll need most as a new mother.

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Research shows that moms-to-be who regularly practice yoga may have a leg up during labor and delivery. A study of 74 first-time mothers in Thailand found that those who did prenatal yoga experienced less pain and a shorter labor. Prepare your body and mind for labor and delivery with our prenatal yoga moves.

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Between childbirth classes, doctor's appointments, shopping for baby gear and—oh yeah—a job and other regular life stuff, what mom-to-be has time to exercise? We know it can be hard to find motivation, but you only need 30 minutes a day.

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We've got the goods on what's safe (and what's not), plus the best classes, cardio and weight training for pregnant women. If you have access to prenatal exercise classes, sign up. Not only are the workouts modified for pregnancy, but you also get to bond with your fellow moms-to-be over charming symptoms such as heartburn, swollen feet and hemorrhoids. You might even get labor tips too.

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Trimester-specific workouts that will keep you limber and strong for pregnancy and new motherhood. The (big!) added bonus? Because Pilates work engages your deepest core muscles, pelvic floor, hips and spine, you'll develop muscle strength and memory that will help your body recover faster post-pregnancy.

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Experts agree, when you're expecting, it's important to keep moving: Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape. Being fit 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.

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Back pain is a common pregnancy symptom. That's because ligament-loosening hormones, weight gain and a shifting center of gravity all conspire to cause 2 million pregnant women to cry out from back pain every year.

Here's some news to make you sit up (straight!) and take notice: You can start building a better back now. Our pain-busting moves are safe to do while pregnant and may help you avoid medication.

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You should know this essential exercise information and weight-gain guidance for pregnant women. We share five rules from the American College of Obstetricians and Gynecologists, as well as warning signs to stop exercising and call your doctor.

>>Check out our exercise guidelines here