Benefits | Safe Exercises | Exercises to Avoid | HIIT | Weight Training | Who Should Exercise | Early Pregnancy | When to Stop | How Much Exercise | Workout Plan | FAQs

Page Last Updated: 12th December 2024

We all know the many benefits of exercise, for both our physical and mental wellbeing. Enjoying exercise as part of a healthy lifestyle can help to prevent chronic illnesses, future-proof against the effects of aging, encourage activity and socialisation, and keep us strong and well. 

But what about exercise during pregnancy? Should you be keeping your feet up, avoiding strenuous movement and focusing your energy on your baby? Or can you stick to your regular exercise routines? Here, PureGym Personal Trainer and Ante- and Post-natal expert Shan Chloe answers some of the most common questions about exercising while pregnant.

Is Exercise Important During Pregnancy?

Historically, pregnant people have been considered more fragile, and were often advised to avoid exercise during the pregnancy months. This has since been proven to not be the case, with groups like the NHS and NCT recommending a healthy exercise routine be kept up, unless other medical conditions might keep you from doing so. 

Maternity exercise is extremely important. Not only will you feel energised and refreshed, but it also makes the antenatal period easier. Exercising while pregnant can help reduce common complaints (such as leg cramps, gestational diabetes, and high or low blood pressure) to ensure you have a more comfortable pregnancy. Staying fit can keep both you and your child at a healthy weight, and studies have shown that exercising throughout pregnancy can boost the cardiac and physical strength of your baby once born. Plus, women who exercise regularly during their pregnancy are also more likely to have a shorter labour. Keeping active also has benefits for post pregnancy too. 

You'll just need to tailor your exercise style to suit the different stages of your pregnancy.

What Types Of Exercise Are Safe During Pregnancy?

According to the NHS, women who exercise are less likely to experience issues in later pregnancy and labour. What's important to remember though is the type of exercise you do and your fitness levels prior to pregnancy, as this will also play a part in the level of exercise your body can handle.

Some of the most popular styles of safe exercise for pregnant women include: 

Yoga

Yoga is a great exercise throughout pregnancy because it helps to maintain muscle tone, flexibility and provides a low-impact workout that's easy to adjust as your pregnancy progresses. Even if this isn't an exercise you've experienced before, it's still something that even beginners can pick up and do during every stage of your pregnancy.

Swimming

Swimming is perfect for each stage of your pregnancy, especially for relieving stress on your body during the third trimester, as the water helps to support your weight and lighten your load. Light swimming for up to 30 minutes is great exercise for all muscle groups and overall fitness while being safe for you and your baby.

Walking

Walking or brisk walking is safer for your pregnancy than running, but helps to keep you fit and active. Easily built into an everyday routine, make walking a part of your pregnancy exercise plan by adding in 30 minutes of walking each day, whether outside or on a treadmill at the gym.

Strength Training

Strength training can be a game-changer during pregnancy. It helps you keep those muscles toned and strong, which is a huge plus for both childbirth and bouncing back afterwards. The beauty is, you can adjust it as your body changes -- no need to go overboard. Light weights or resistance bands are perfect, keeping you fit without stressing your joints.

Elliptical Machine

Elliptical machines (also called Cross Trainers) are a pregnant mama's best friend for exercise. They're low-impact machines that mimic stair climbing, keeping your joints happy. You can crank up your heart rate for a great cardio workout, all while adjusting the difficulty to match your changing body. Don't forget to hold on for stability, listen to your body, and stay hydrated.

Exercises To Avoid During Pregnancy

If your body is used to running, you may be fine to continue at a slower pace. You'll just need to adapt it to your pregnancy on the advice of your doctor or midwife. However, if your body isn't used to running, then lower-impact exercise is more advisable. 

You should avoid any high-impact exercise that causes stress to your body during pregnancy, such as:

• Contact sports like martial arts or boxing that may result in overstrain or injury to your bump.
• Ball sports such as tennis, football or rugby where you or your bump could risk being hit or tackled.
• Sports such as rock climbing or horse riding, which may result in a fall.
• Lying on your back for prolonged periods, particularly after 16 weeks, as the weight of your bump can press on a major blood vessel and cause faintness.

As long as you remain hydrated and avoid any exercise that's too strenuous or exhausting, low-intensity exercises such as yoga, elliptical and walking are safe to practice and are beneficial for you and your baby during your pregnancy. Everyone is different, so remember to always check with your midwife or GP to make sure you're following a safe plan for you.

Can You Do HIIT While Pregnant?

Yes, you can still do HIIT while pregnant, but it's all about making smart adjustments. High-Intensity Interval Training is a quick and effective way to stay fit and energised, but pregnancy isn't the time to go all-out like you're training for a competition. With a few tweaks, you can still enjoy those short bursts of movement and stay in shape safely.

How to Make HIIT Pregnancy-Friendly

• Swap high-impact for low-impact: Instead of jumps and burpees, go for step-outs, bodyweight squats, or glute bridges.

• Shorten your workouts: Keep it to 15--20 minutes tops. Short and sweet is the way to go so you don't overexert yourself.

• Take longer breaks: Rest more between intervals to let your heart rate come back down.

• Keep it moderate: A good rule? If you can still chat during your workout, you're in the safe zone.

• Stay stable: Focus on controlled, balanced moves - save the high-speed activity for after your pregnancy.

If you're new to exercise or feeling uncomfortable, skip HIIT and try something gentler like walking or yoga. Always check with your midwife or doctor before diving into a HIIT session.

Weight and Strength Training During Pregnancy

Strength training is a game-changer when it comes to prepping your body for pregnancy and beyond. Think of it as building a strong foundation for all the lifting (hello, baby!) and carrying you'll be doing later. It will help you avoid pregnancy aches and pains, like lower back pain and even help to get your body ready for labour. Plus, lifting weights while pregnant can help you to stay toned and feel strong.

How to Weight Train Safely When Pregnant

• Go lighter on weights: Lower weights and higher reps are the safest and most effective approach for maternity exercise. No need to hit PBs right now.

• Core work is key: Forget sit-ups. Moves like bird-dogs or standing core exercises are much better for your bump.

• Adjust your positions: After 16 weeks, avoid lying flat on your back - switch to an incline bench for exercises like chest presses.

• Use resistance bands: These are perfect for targeting muscles without overloading your joints.

• Form over everything: Nail your technique. This isn't the time to rush or take risks.

Best Pregnancy-Friendly Strength Moves

• Bodyweight squats: Keeps your legs and glutes strong for the months ahead.

• Modified push-ups: Great for upper body strength without extra pressure on your core.

• Band rows: Keeps your posture on point as your belly grows.

• Light deadlifts: Strengthens your lower back and hips (just keep the weights light!).

• Glute bridges: A simple but effective way to support your back and pelvis.

If you're feeling dizzy, in pain, or just "off," listen to your body and stop. Skip heavy lifting or anything that makes you hold your breath - this isn't the time to go beast mode.

Who Should Not Exercise During Pregnancy?

Working out isn't for everyone - we all need to listen to our bodies when we exercise. This is especially true when pregnant. If you experience any of the following when exercising, then you should stop immediately and consult your GP for medical advice before continuing.

• Chest pain or palpitations
• Severe iron deficiency or anaemia
• Excessive shortness of breath
• Excessive fatigue
• Abdominal pain or any form of excessive pain
• Calf pain or swelling
• Sudden pain in the legs
• Feeling faint or woozy

Pregnant women shouldn't look to increase their activity levels from pre-pregnancy. If you were already lifting weights, running, etc, it's fine to continue (unless you experience any of the above issues). However if you're currently leading a sedentary lifestyle, this is not the time to start an intense regime! Walking and swimming are a great place to start if you want to get the benefits of exercise during pregnancy but were previously inactive.

Can You Still Exercise In Early Pregnancy?

Yes. You can still exercise in early pregnancy, providing that you're feeling fit and healthy. It's vital that you listen to your body and be in tune with your pregnancy symptoms. Many pregnant people encounter sickness in early pregnancy - if this is the case, you may want to avoid strenuous activity while you're not feeling well. 

You may not look pregnant in those early months, so if you're continuing with classes or PT sessions, make sure to let your trainer know that you're expecting, as they may want to adjust your workouts slightly to suit you. 

Early pregnancy is also a good time to start integrating the exercises you'll be more reliant on by the later trimesters. For example, you could start including swimming or yoga in place of running, so your body is more used to these types of movements once you're more heavily pregnant and need to ease off higher intensity exercise. 

Some women find they are able to exercise right through their pregnancy by dropping the intensity - for example, lowering the weight you're lifting during strength training, or cutting out HIIT workouts to focus on gentler cardio. We've covered some of the best exercises for pregnant people in this guide.

Which Month Should You Stop Exercising During Pregnancy?

It's all about listening to your body. As the baby is developing, more stress will be put on your body. You'll naturally be carrying a lot more weight as the child grows and will be using a lot of energy just supplying them with all their needs. However, as long as you're comfortable and healthy, then you're free to continue with gentle exercise right up until the birth. Just don't overdo it! You should stop exercising immediately if you're in pain or experiencing any discomfort in your body. Contact your midwife and doctor to seek medical guidance.

How Much Exercise Can You Do During Pregnancy

You can really do as much exercise as you feel comfortable with, just don't push yourself to exhaustion. The NHS recommends that everyone gets at least 150 minutes of moderate exercise every week, where your heart rate is increased and body temperature rises. The 150 minutes can be divided into 30 minutes workouts. This is a good target to aim for while pregnant, although as mentioned above, you may want to ease off as you work into your trimester and stick to whatever's comfortable.

Example workout plan for pregnant women

As mentioned, you should tailor any pregnancy workout routine around what works for your current fitness levels and how your body feels.

However, as a guideline, a good pregnancy workout routine could be:

• Monday - Gentle full body strength training 

• Tuesday - Yoga 

• Wednesday - Light cardio

• Thursday - Rest 

• Friday - Low impact HIIT

• Saturday - Prenatal Pilates

• Sunday - Rest or gentle stretching

Common FAQs on working out when pregnant

Can I lift weights while pregnant?

Yes, you can lift weights during pregnancy, but keep it light to moderate and focus on proper form. Avoid heavy lifting or exercises that strain your back or core too much. Always listen to your body and consult your doctor or midwife before starting or continuing strength training.

Can you do squats when pregnant?

Absolutely! Squats are great for strengthening your legs and hips, which helps support your growing bump. Just make sure to maintain good posture, avoid going too deep, and use a chair or wall for balance if needed.

Can I do planks while pregnant? 

Yes, planks are generally safe during early pregnancy but should be modified as your bump grows. Switch to side planks or planks on your knees to avoid overloading your core. Always prioritise comfort and avoid any move that feels like too much strain.

Can I do crunches while pregnant?

Crunches aren't recommended after the first trimester as they can put unnecessary pressure on your abdominal muscles. Instead, focus on safer core exercises like bird-dogs or pelvic tilts. These will help keep your core strong without risking diastasis recti.

Can I jump while pregnant?

It's best to avoid jumping during pregnancy, as it can be jarring on your joints and pelvic floor. Opt for low-impact alternatives like step-outs or controlled movements instead. Your body will thank you, and you'll still get a great workout!

Keep up your fitness routine by finding a PureGym near you - we offer a range of fitness classes and expert PTs who will be able to guide you through your pregnancy exercise plan. Prefer to work out at home? Download the free PureGym app for a range of exercise ideas.