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The excitement (or sheer panic) you felt when you saw those two blue or pink lines appear is likely something you’ll never forget. And now that you’re pregnant, you might be wondering what needs to change and what can stay the same.
The good news? Staying active tops the list of things to keep for the next 9 months.
And whether you’re looking to continue your current workout routine or start a new one, we’ve got you covered. From cardio and strength training to stretching and core exercises, here’s everything you need to know about staying fit during your pregnancy.


According to the ACOG exercising during pregnancy can lead to a lower incidence of:

preterm birth

cesarean birth

excessive weight gain

gestational diabetes or hypertensive disorders such as preeclampsia

lower birth weight

It’s also an excellent way to:

maintain physical fitness

reduce low back pain (hello, growing tummy!)

manage symptoms of depression and anxiety

reduce stress

aids in postpartum recovery


When considering exercises for pregnancy, Cates says there aren’t a lot of activities that need to be removed from your current regimen.
“While the majority of exercises can be continued throughout each trimester, modifying and scaling back where needed can help increase the strength, stability, and physical adaptability as your body changes,” she says.
With that in mind, here are some general safety tips to consider when exercising during pregnancy, according to the ACOG.

Get clearance from your doctor if you’re new to exercise or you have any health conditions that may contraindicate exercise.

Drink plenty of water before, during, and after exercise.

Wear supportive clothing such as a supportive sports bra or belly band.

Don’t become overheated, especially during the first trimester.

Avoid lying flat on your back for too long, especially during the third trimester.

Avoid contact sports and hot yoga.