Working Out While Pregnant: How to Adapt Your Workout During Pregnancy

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.

Benefits of Working Out While Pregnant

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:

• Improved mood and energy: Movement boosts endorphins, which can reduce anxiety and support emotional balance.
• Better sleep: Gentle activity helps reduce restlessness and supports healthy sleep patterns.
• Reduced pregnancy discomfort: Exercise can ease lower back pain, swelling, and constipation.
• Increased strength and endurance: Especially important as your body prepares for labor and delivery.
• Quicker postpartum recovery: Staying active can help your body bounce back after the baby is born.

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.

Safe Exercises During Pregnancy

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.

Low Impact Workouts

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!

Walking

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

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:

• Gently strengthens the whole body
• Keeps you cool even during summer
• Reduces pressure on joints

Modified Workouts

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.

Pregnancy Workout Modifications

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:

• Avoid big level changes and take your plank elevated at the barre at the end of warmup
• Instead of twisting movements, engage the obliques with lateral movement
• Replace glute bridges with hip dips on the balance blocks if uncomfortable on your back
• Modify planks by elevating hands on a barre or balance blocks

Always avoid contact sports, any activity with a high risk of falling, and exercises like scuba diving that can cause decompression sickness.

Adapt As You Go

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.

Want to Learn More?

Check out these helpful reads:

• Why is a Cool Down Important
• What is a High Intensity Low Impact Workout
• How to Fuel Your Body Before Class

For more information on exercise during pregnancy, visit the American College of Obstetricians and Gynecologists or talk to your health care provider.