Our method combines principles of strength training, cardio, barre, Pilates, and yoga. As our inspiring community expands through Alabama and beyond, True40® Studio encourages and empowers people to move true to their bodies, and ultimately step into their highest, truest selves.
Working out while pregnant can be a safe, empowering, and energizing part of your prenatal journey—when done with intention. As your body changes, so should your approach to movement. While every pregnancy is unique, incorporating regular exercise can help you feel stronger, more centered, and better prepared for birth and postpartum recovery. Many of our clients and instructors do workout with us during pregnancy, and have reported an easier delivery and recovery!
In this blog, we’ll walk you through the benefits of working out while pregnant, which exercises to avoid during pregnancy, how to modify your workouts safely, and when to adjust or rest. At True40, we believe that movement is for every body—especially when you’re growing a new one.
Disclaimer: This blog is for informational purposes only and not a substitute for medical advice. Always consult with your healthcare provider or a qualified professional before beginning or continuing any fitness program during pregnancy.
According to the American College of Obstetricians and Gynecologists (ACOG), physical activity during pregnancy has numerous mental and physical benefits. As long as you have a healthy, low-risk pregnancy and get the green light from your doctor, working out while pregnant is encouraged.
Here are a few benefits of exercise during pregnancy:
Regular movement can also reduce the risk of gestational diabetes and preeclampsia. The ACOG recommends that pregnant women aim for 30 minutes of moderate physical activity most days of the week.
Most types of exercise are safe during pregnancy—especially if you were active prior. However, it’s essential to listen to your body, adjust as needed, and avoid any movements that feel uncomfortable.
Things to Keep in Mind: Be mindful of your heart rate, and use your breath and perceived exertion as a guide for intensity. Start with a proper warm-up and end with a gentle cool down to protect your joints and muscles. Stay hydrated and avoid overheating—especially in the first trimester. Modify movements as needed to avoid lying flat on your back for long periods, particularly in the second and third trimesters.
True40’s signature format—high intensity, low impact—is uniquely designed to be safe, energizing, and effective for pregnant women at all stages. Our workouts combine strength, cardio, mobility, and mindfulness in a way that’s supportive and adaptable. It’s a great way to stay active without putting unnecessary stress on the joints or core. Our instructors are also trained in providing modifications and options for pre- and post-natal clients!
A brisk walk is one of the safest and most accessible forms of prenatal movement. It requires no equipment, can be done anywhere, and helps improve cardiovascular health while boosting mood.
Pro tips: Focus on posture and arm movement for extra core engagement, wear supportive shoes, and walk in shaded or indoor areas when it’s hot
Swimming or water aerobics are some of the best safe exercises during pregnancy. The water supports your weight, reduces swelling, and minimizes your risk of falling.
Why it’s great:
Low-impact strength and mobility workouts like True40 can be easily tailored to your stage of pregnancy. Whether you’re modifying planks or reducing core compression, we design our classes to meet you where you are.
For example, in class, we may encourage swapping glute bridges for squats using the barre for balance during lower body exercises. We also incorporate balance blocks to give pregnant women more space to move.
Adapting your workout during pregnancy is all about staying safe, avoiding unnecessary strain, and making sure you feel good during and after movement.
Here are some common pregnancy workout modifications you might see in a True40 class:
Always avoid contact sports, any activity with a high risk of falling, and exercises like scuba diving that can cause decompression sickness.
As your pregnancy progresses, your energy, comfort level, and movement preferences will shift. It’s normal to feel different from week to week. The key is to listen to your body, rest when needed, and focus on how movement feels rather than pushing through. This is an amazing practice to incorporate after pregnanct as well.
At True40, we believe every stage of life deserves a mindful and personalized approach to fitness. From trimester one through postpartum, our instructors are trained to offer supportive, safe, and encouraging guidance.
Working out while pregnant isn’t about doing more—it’s about doing what’s right for you. With proper modifications, expert guidance, and a supportive studio community, you can stay strong, healthy, and connected to your body throughout your pregnancy and beyond.
IncrCheck out these helpful reads:
For more information on exercise during pregnancy, visit the American College of Obstetricians and Gynecologists or talk to your health care provider.
819 green springs hwy suite 117
homewood, al 35209
bham@true40studio.com
(205) 326-7524
True40 homewood
819 E Glenn Ave
AUBURN, al 36830
AUBURN@true40studio.com
(334) 521-5121
True40 AUBURN
2201 2nd ave s #201
birmingham, al 35233
bham@true40studio.com
(205) 224-5498
True40 downtown birmingham
160 Morrow Ave. Unit 100
Trussville, AL 35173
monica@true40studio.com
phone tbd
True40 trussville
1490 Northbank Pkwy Suite 190
tuscaloosa, al 35406
ttown@true40studio.com
(205) 561-6395
True40 tuscaloosa
hello@true40studio.com