The Ultimate Guide to Working Out While Pregnant

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When it comes to preparing for motherhood, there are many mixed opinions and pieces of information about what you should or shouldn’t do. Whether you’ve sought out info yourself or have received advice from others, you’ve likely been told a thing or two that’s made you question what to believe. Working out while pregnant has become one of those “talked about taboos,” sparking even more questions than answers. Our team at the Cincinnati Birthing Center is here to weigh in on the topic (no pun intended) and give you our best advice for a healthy pregnancy.


Working Out While Pregnant: The Basics

The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women exercise for 30 minutes a day, 5 days a week throughout the entirety of your pregnancy. This includes any kind of physical activity, including day-to-day activity such as housework, walking, etc.

Working out regularly during pregnancy can help you to:

  • Decrease your risk of gestational diabetes, preeclampsia, and cesarean delivery

  • Reduce back pain

  • Ease constipation

  • Improve your overall fitness, heart, and blood vessels

  • Lose baby weight more quickly one your baby is born

Of course, every woman’s body is different and you should consult with your doctor before pursuing strenuous physical activity.

Working Out While Pregnant: Common Myths

In addition to all the factual advice that exists about physical activity while pregnant, there are a great deal of misconceptions and myths about what’s healthy. Some common myths are:

Myth #1: You should keep your heart rate under 140 beats per minute (BPM).

False! Unless your doctor has recommended sticking to low intensity exercises such as walks, yoga, and light weights, it’s perfectly fine (and healthy) to get daily, moderate exercise in. In fact, exercising moderately and regularly can help you cope with labor and maintain a higher stamina. 

Myth #2: It’s not safe to run during pregnancy.

If you’re an experienced runner, you can absolutely continue to run regularly as long as you stick to level terrain, limit your distance, and are cautious with your ligaments and joints so as not to fall or experience an injury. While you shouldn’t overexert yourself while pregnant, you can still maintain your workout routine.

Myth #3: You can’t exercise your core during pregnancy.

It is perfectly safe to perform traditional ab exercises throughout the entirety of your first trimester of pregnancy. Following the first 12-14 weeks, you’ll need to avoid lying flat on your back to minimize risk of restricting circulation to you and your baby. However, you can continue to workout your core using modified core exercises (Find some examples here).

How to Safely Workout While Pregnant (And Exercises To Avoid)

As we’ve mentioned, there are many ways to safely workout while pregnant. However, every woman’s body and pregnancy is unique, so it’s important to understand how to safely workout and what exercises to avoid. 

For starters, certain conditions can make exercise during pregnancy increasingly risky. Consult your doctor on whether or not you should exercise if you have::

  • Severe anemia during pregnancy

  • Preeclampsia or pregnancy-induced high blood pressure

  • Chronic lung or heart conditions

  • Are pregnant with multiples or are at risk of premature labor

  • Placenta previa after 26 weeks of pregnancy


If you don’t have any existing conditions, make sure you know what warning signs to look for when you exercise. If you experience any of the following, call your doctor immediately:

  • Feeling dizzy or faint

  • Vaginal bleeding

  • Chest pain

  • Muscle weakness

  • Headaches

  • Regular, painful contractions of the uterus

  • Calf pain or swelling

  • Vaginal fluid 


It’s also important to note what exercises are NOT safe during pregnancy. In general, we recommend avoiding contact sports and activities that risk any kind of hit to the abdomen area. You should also avoid activities that may result in falling, such as skiing, gymnastics, surfing, and horseback riding. Hot yoga and hot pilates are also not recommended, as they could cause you to become dizzy and overheated. Lastly, avoid activities that are at an elevation of over 6,000ft, such as hiking. 

Working Out While Pregnant: Our Recommended Exercises + Workout Wear

Some of the best workouts you can do while pregnant include swimming, walking, and running. You can also join aerobics, kickboxing, indoor cycling, barre, and pilates classes for group-oriented activities. 

No matter what workout routine you choose to pursue, make sure you’re drinking plenty of water throughout your workout. Ideally, you should start drinking water 30-45 minutes before starting your workout and should continue sipping plenty of water during and after your workout. 

As for maternity workout wear, you’ll want to make sure you choose clothing that leaves you feeling supported and comfortable. A supportive sports bra, loose fitting top, and elastic leggings are generally what we recommend for pregnant women. However, listen to your body and what feels most comfortable for you!


Looking for more pregnancy information and advice? Explore our blog at www.cincinnatibirthingcenter.com/blog