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Pregnancy Care Week by Week Exercise Routine

Pregnancy Care Week by Week Exercise Routine

Last updated on March 5th, 2024 at 06:55 pm

Congratulations on your journey to motherhood! Pregnancy is a beautiful and transformative experience, but it also comes with its unique set of challenges. One aspect of pregnancy that often leaves expectant mothers with questions is exercise. Can you workout while pregnant? What exercises are safe during pregnancy? How can you stay active and healthy for all nine months? In this guide, we’ll break it down week by week, answering all your questions and providing you with a comprehensive pregnancy exercise plan.

First Trimester: Weeks 1-12

Exercise: Yes, You Can!

The first trimester is a critical time for your baby’s development, but it’s also when you might be dealing with morning sickness and fatigue. However, this doesn’t mean you should skip exercise altogether. Here’s what you can do:

  • Walking: Gentle walks are an excellent way to stay active without overexerting yourself.
  • Prenatal Yoga: Yoga can help with relaxation and flexibility.
  • Swimming: A fantastic low-impact exercise that’s easy on the joints.
  • Strength Training: Light weights can help maintain muscle tone.

Exercises to Avoid:

  • High-impact activities: Avoid sports like tennis or jogging.
  • Lying flat on your back: This can restrict blood flow to the baby.

Second Trimester: Weeks 13-27

Embrace Your Glow with Safe Workouts

The second trimester is often dubbed the “honeymoon phase” of pregnancy. You may find that some of your early pregnancy symptoms have eased, and you have more energy. This is the perfect time to step up your exercise game:

  • Pilates: Great for core strength and balance.
  • Prenatal Aerobics: Low-impact aerobics classes specifically designed for pregnant women.
  • Prenatal Dance: Dancing is a fun way to stay active and socialize.
  • Pelvic Floor Exercises: Essential for labor and postpartum recovery.

Exercises to Avoid:

  • Contact Sports: Say goodbye to kickboxing and soccer.
  • Exercises that involve lying flat on your belly: As your bump grows, it becomes uncomfortable.

Also Read:

-> Pregnancy Care Week-by-Week Diet Plan
-> Pregnancy Care Week by Week

Third Trimester: Weeks 28-40

The Final Countdown: Staying Active as You Near Birth

In the third trimester, your body is preparing for labor, and you might feel heavier and more fatigued. But staying active remains crucial:

  • Prenatal Pilates: Continue to strengthen your core and improve posture.
  • Water Aerobics: The buoyancy of the water supports your belly.
  • Gentle Stretching: Focus on relieving aches and pains.
  • Breathing Exercises: Prepare for labor with deep breathing techniques.

Exercises to Avoid:

  • High-intensity workouts: Now is not the time for HIIT or marathon training.
  • Lying flat on your back: This can compress a major vein and decrease blood flow to your baby.

When to Start Exercise During Pregnancy

You might wonder when it’s safe to begin exercising during pregnancy. The answer is, as soon as you feel ready. If you were active before pregnancy, you can usually continue your routine with some modifications. If you’re new to exercise, start slow and consult with your healthcare provider before beginning any new regimen.


Exercise during pregnancy is not only safe but highly beneficial for both you and your baby. It can help with mood, energy levels, and even make labor and recovery easier. Always remember to listen to your body, stay hydrated, and consult with your healthcare provider if you have any concerns.

So, go ahead and embrace the journey week by week, staying active, and nurturing your body throughout this incredible experience!


American College of Obstetricians and Gynecologists. Exercise During Pregnancy.

Mayo Clinic. Prenatal yoga: What you need to know.

American Heart Association. American Heart Association Recommendations for Physical Activity in Adults and Kids.

NHS. Exercise in pregnancy.

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