Pregnancy & Fitness…Baby, Let’s Get Moving!

Jul 16, 2021

5 Great Pregnancy Exercises

Oh the joy of being pregnant. The miracle of life, the anticipation of sweet little smiles, and the inevitable “glow” that comes with all that joy. And while pregnancy is indeed an exciting and wonderful season to enjoy, there are also some big adjustments that come with it. As your body changes to accommodate this growing human, so must many of your lifestyle choices (ahem…red wine and sushi temporarily put on hold). But your commitment to fitness doesn’t have to be one of those sacrifices. In fact, a big part of ensuring a healthy pregnancy is maintaining a safe and healthy level of activity. The key word here is safe. And while you should always consult your physician about your specific needs, it is reassuring to know that there are so many ways to continue your fitness journey safely and reap all the amazing benefits for you and baby too! So, here’s a quick guide to pregnancy safe workouts and guidelines for each trimester:

1st Trimester

Unless your doctor has advised bed rest due to complications, not much really needs to change in these first 3 months. There are two factors to keep in mind. 1) This is not the time to begin a new challenge. That marathon training or personal best in weightlifting may need to wait until postpartum. 2) Your energy is zapped. The first trimester is notorious for hormone driven fatigue. So when you feel like you need a rest day, take it!

2nd Trimester

At this point, you’re likely starting to develop a bit of a bump. Ligaments are stretching, which can cause abdominal pain, and the hormone relaxing is amping up, which can lead to muscle injury. Listen to your body and take rest and/or modifications when needed (this is no time to be a showoff in that HIIT class). Also note that many doctors recommend nixing back lying exercises and traditional crunches and sit-ups at this point. But for the most part, you can continue with your pre-pregnancy routines so long as you still feel comfortable.

3rd Trimester

Okay, this is where you need to start to take a few precautions and get a little creative with your workout routine. The good news is that many women feel a surge in energy in this last trimester and medical professionals believe that maintaining a healthy level of physical activity through these last few months may even help make labor and delivery a little easier. Push baby, push!

So, what are the safest and most effective exercises for pregnancy? We’ve rounded up the top five for you:

  1. Cycle/SpinIndoor cycling is such a great form of cardio for pregnant women because it is low impact and high reward. If you love the intensity of a high energy, sweaty workout, this is a great choice for you.
  2. Yoga – Centering your body and mind through yoga practice is so essential when you’re expecting. The deep breathing, light stretching, and mindfulness aspects of this format are perfect for pregnancy. Be sure to let your instructor know that you’re pregnant so that they can offer modifications and props such as yoga blocks or extra padding when needed.
  3. Swimming – Gliding through the cool waters, enjoying the weightlessness of your ever-growing body, and giving those overworked joints and ligaments a rest make swimming a must try activity for expecting moms. Super low impact cardio that’s also relaxing–win, win.
  4. Weight Training – Don’t ditch those weights! Building and maintaining lean muscle is an integral part of any healthy lifestyle. You may have to lower the bar, or weight thereof, but stick with those weight reps for a fitter pregnancy and quicker postpartum recovery.
  5. Planks – Remember sit-ups…yeah those are pretty much impossible now. But the good news is that you can still get a great core workout with simple plank work. If a full plank is a little much, try going down to your forearms and/or taking your knees to the ground for more support.
  6. The bottom line is this: whether you’re a fitness pro or just embarking on your fitness journey, exercise is good for body and mind, mommy and baby. So don’t be afraid to hit the gym in those maternity leggings and get your exercise game on!

    Chelsea Hoopaugh
    Facebook: Chelsea Hoopaugh
    Instagram: @vouloir_et_pouvoir
    About the Author: Chelsea Hoopaugh is a mother, wife, copywriter, FITNESS PROJECT GROUP exercise instructor, and lover of all things health and fitness.


You might also like

Get great
content delivered
to your inbox.

Sign up today!


Share your fitness routine, goals and journey using #MyFitnessProject


Nothing, That's What!

GROUP Classes Rock on the Weekends at all FITNESS PROJECT clubs! Come Join The Fun!

Feel true strength in numbers in FP’s GROUP fitness classes. Whether it’s your first day at the gym or your hundredth, the energy in the studio inspires your best effort. Led by experts who capture your focus and guide your movement, these efficient workouts ignite your energy and leave you feeling powerful. No muscle or member is left behind!

Check out our CROUP classes at

MAKE NOTE: Multiple Updates Have Been Made To All Clubs' Class Schedules for August. Please be sure to check your APP or online schedules for the latest updates and book your classes now to reserve your spot and stay fit for the summer.

#GROUPFITNESS #LesMills #FITNESSPROJECT #myfitnessproject #workoutonpurpose #fitnessprojectcares #htxfitness #changeiscoming #anewkindoffitness #commitmentcommunityculture #fitnessprojectmagnolia #fitnessprojectconroe #fitnessprojectkingwood #fitnessprojectwoodlands #fitnessprojecthumble @lesmills

Jumpstart Your Fitness Friday Weekend Warriors! Get focused on being your best! Time to get fit, stay healthy, and continue to strive towards your goals!

Oh, and don't forget to share your workout journey on Instagram and tag "#MyFitnessProject" to be featured on the Project Wall in the club or reposted!

#FITNESSPROJECT #flexfriday #fp50 #fpfifty #fpstudio #workoutonpurpose #fitnessprojectcares #htxfitness #changeiscoming #anewkindoffitness #commitmentcommunityculture #teamtraining #htxteamtraining #houstonteamtraining #myzone #fitnessprojecttraining #commitmentcommunityculture #fitnessprojectmagnolia #fitnessprojectconroe #fitnessprojectkingwood #fitnessprojectwoodlands #fitnessprojecthumble

This Exclusive FITNESS PROJECT Studio Fitness H.I.I.T. Style Training Class Is Great For Fun, Fitness, Friends, and AMAZING RESULTS!

Experience Circuit Training That Features 10 Different Stations. It’s the Perfect Training Class for Gaining Strength, Endurance, and Core Stability. You’ll be coached through a programmed workout designed to maximize efficiency and deliver results, all while being supported and motivated by a group.

Check out the schedule at your club and get your first class FREE! Stop By The Front Desk With Questions!

Check a class out here:

#FITNESSPROJECT #Tour10 #CircuitTraining #StudioFitness #GROUP #teamtraining #workoutonpurpose #fitnessprojectcares #htxfitness #changeiscoming #anewkindoffitness #commitmentcommunityculture
#fitnessprojectmagnolia #fitnessprojectconroe #fitnessprojectkingwood #fitnessprojectwoodlands #fitnessprojecthumble
Make A Difference In A Child's Life Today!


We're collecting supplies NOW! Stop by the front desk or see the display in your club's lobby for more details on how you can help!

To stay updated on the latest news and efforts, FOLLOW OUR BLOG:


Kudos to our #fitnessprojectwoodlands team for their great box creation!!!

#FITNESSPROJECT #FitnessProjectCares #schoolsupplydrive #workoutonpurpose #habitatforhumanity #anewkindoffitness #commitmentcommunityculture #fitnessprojectmagnolia #fitnessprojectconroe #fitnessprojectkingwood #fitnessprojectwoodlands #fitnessprojecthumble
Did You Know?  When you have depression or anxiety, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference...especially a nice run (on a treadmill in the club or outside). 

The links between depression, anxiety and exercise aren't entirely clear — but running, working out and other forms of physical activity can definitely ease symptoms of depression or anxiety and make you feel better. Exercise may also help keep depression and anxiety from coming back once you're feeling better.

How does exercise help depression and anxiety? Regular exercise may help ease depression and anxiety by:

 • Releasing feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being

 • Taking your mind off worries so you can get away from the cycle of negative thoughts that feed depression and anxiety

Regular exercise has many psychological and emotional benefits, too. It can help you:

 • Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.

 • Get more social interaction. Exercise and physical activity may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.

 • Cope in a healthy way. Doing something positive to manage depression or anxiety is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how you feel, or hoping depression or anxiety will go away on its own can lead to worsening symptoms.

#FITNESSPROJECT #FitnessStats #exercisebenefits #StudioFitness #WHO #workoutonpurpose #fitnessprojectcares #htxfitness #changeiscoming #anewkindoffitness #commitmentcommunityculture
#fitnessprojectmagnolia #fitnessprojectconroe #fitnessprojectkingwood #fitnessprojectwoodlands #fitnessprojecthumble

Pin It on Pinterest

Share This