Many women now know how important exercise is in pregnancy. It allows for faster weight loss post-partum, helps prevent or treat gestational diabetes, and improves mood, posture, and overall energy level (

But what type of exercise is best for each trimester? Should you change up your workouts as you progress through your pregnancy? Throughout the passing weeks of your pregnancy, and depending on how you are feeling physically, some modifications will need to be made to your usual workout routine.

The following are some tips and guidelines; trimester to trimester:

1st trimester – Exercise and Pregnancy

  • Especially in the first trimester, drink plenty of fluids before and during exercise to avoid
    overheating (
  • You can continue doing any workout routine you’ve already been doing. For example, if you’re already into running, dancing or boot camp – you can continue to participate in these activities.
  • Because of common “morning sickness” (nausea and vomiting in pregnancy – NVP)
    in the first trimester, take it easier with more walks, reduce your intensity level, and again drink plenty of water. Dehydration can occur because of NVP, as well as lightheadedness if you can’t keep food down. Talk to your doctor about proper nutrition and possible alternatives for NVP. Click here for more info!
  • Plenty of rest before and after physical activity (but we don’t have to tell you that – you’ll feel the need!!)

2nd trimester-3rd trimester – Exercise and Pregnancy

  • In both the 2nd and 3rd trimesters, physically active women with a history of or risk for preterm labor or fetal growth restriction should be advised to reduce their activity ( Like with every trimester, women should consult their OB/Gyn, Midwife, Chiropractor, Acupuncturist or general practitioner about their exercise routines. Healthy you = healthy baby!
  • During the second and third trimesters, avoid exercise that involves lying flat on your back because this allows less blood flow to your womb ( Get up, stand up!
  • At this stage, exercise you found less intense earlier on in pregnancy may seem more taxing. Listen to your body, speak with your doctors and trainers, and take care of yourself!

Listening to your body is very important

Many pregnant women can keep to their pre-pregnancy exercise routines with just some small modifications (ask your Bootique Fitness trainer!). Take note of the time of day you exercise, how you are feeling, and what you are eating/drinking. You may feel discouraged because you aren’t able to do the same movements you did pre-pregnancy; but even mild to moderate activity not only increases your mood, but your fitness!

Keep positive, keep moving, and keep in communication with your providers and trainers. It’s easy as 1, 2, 3!