Safe Pregnancy Workouts

Let’s talk about moving that beautiful, growing, slightly unpredictable pregnant body of yours.

Pregnancy is not the time to train for a marathon or take up CrossFit for the first time, but that doesn’t mean you have to sit still for nine months like a hibernating bear (though, honestly, some days that does sound appealing).

The Big Rule: If you were active before pregnancy, you can usually stay active—just with some modifications and your doctor’s blessing. But if you’ve never worked out before, this is not the time to suddenly decide you’re going to become a gym rat. Instead, focus on gentle, intentional movement that makes you feel good and supports your body through all the wild changes it’s going through.

So, let’s break down three of the best ways to move your body safely in pregnancy:

1. Walking: The Underrated MVP

Walking is chef’s kiss when it comes to safe pregnancy workouts. It keeps your blood flowing, helps prevent swelling, improves your mood, and requires exactly zero equipment other than shoes (or none, if you’re a barefoot-in-the-grass kind of person).

🚶‍♀️ Great for: Anyone who wants a simple, low-impact way to stay active.

💡 Pro Tip: If walking feels weird (like, why am I waddling already?), try shorter, more frequent walks instead of long treks. And listen to your body—round ligament pain and sore hips are your signal to slow down or take a break.

2. Prenatal Yoga: Because You’re Already Stretched to Your Limits

If you’re dealing with pregnancy aches, stress, or the emotional rollercoaster that is growing a human, prenatal yoga might be your new best friend.

This isn’t about contorting into a pretzel—prenatal yoga is all about gentle stretching, breathing, and giving your body (and mind) some much-needed love. Plus, some of those yoga poses might come in handy during labor. (Yes, you can squat your way to baby time.)

🧘‍♀️ Great for: Relaxation, reducing anxiety, and relieving those delightful pregnancy aches.

💡 Pro Tip: Look for prenatal-specific classes, whether in person or online. Regular yoga isn’t always pregnancy-friendly (looking at you, deep twists and belly-down poses).

3. Stretching: Because Your Body is Doing the Most

Your body is literally shifting and stretching every single day, so a little intentional stretching can go a long way.

Hip openers, gentle back stretches, and leg stretches can help you stay comfortable, improve circulation, and even prep your body for labor. Plus, stretching just feels good—especially when your lower back starts complaining about its new job of carrying the weight of a small planet.

🤸‍♀️ Great for: Staying limber, relieving tight muscles, and preparing for labor.

💡 Pro Tip: Don’t force deep stretches—your pregnancy hormones make your joints looser, which means it’s really easy to overdo it. Think gentle and controlled, not “let me see if I can touch my toes for the first time in my life.”

Weight Lifters, Listen Up!

If you’re someone who loves lifting weights and wants to know how to safely continue during pregnancy, we’ve got some great conversations happening in the Facebook group!

🔍 Just go to the group (not a member? Click here) and search "weight lifters" or "weight lifting"—or check out the chat called "Gym Goers" where other expecting moms are sharing their experiences.

Bottom line? Exercise in pregnancy is all about supporting your body, not pushing it. If you want to move, think about what you need most—stress relief? Try prenatal yoga. Energy boost? Walking is your bestie. Aches and pains? Stretch it out.

And as always, listen to your body. Some days you’ll feel unstoppable, and other days, putting on socks will be workout enough. Both are okay.

You got this, momma. 💛

Naomi