Pregnancy Safe Workouts

You’re pregnant and committed to exercising throughout these changes to provide the best possible health outcomes for yourself and your baby – go, Mama! Let us take the guesswork out of your movement and encourage you through guided workouts on our app, Studio Bloom.


What are the benefits of an active pregnancy? 

Movement during pregnancy is incredible for our mental and physical health. Regular exercise can reduce back pain, ease constipation, promote healthy weight gain, and may decrease your risk of gestational diabetes, preeclampsia, and cesarean birth. Prenatal exercise can help prepare your body for labor, decrease the risk of tearing during vaginal birth, and can prevent common pregnancy-related injuries such as prolapse, incontinence, and injury-based diastasis recti – sign us up, right? And those are only the benefits for mom! Working out while pregnant provides higher oxygen levels for baby throughout pregnancy. Active mamas produce babies with healthier hearts, higher APGAR scores immediately after birth, and better cognitive function (higher IQ). So let’s get sweating, mama!

What to watch for?

While exercise is undoubtedly amazing for both mom and baby, implementing proper core engagement is crucial to decreasing your chance of pregnancy-related injuries such as diastasis, prolapse, and incontinence. While almost anything can be performed, not everything should be performed. A great way to be confident in your movement is to follow our skilled trainers and programs like The Bump Code (a 28-day core-focused program), Bumpin’ Into Birth (28 days to help you prepare for an empowered birth experience), or Bloom by Trimester (movement specifically designed for the first, second or third trimester of your pregnancy).

Do’s and Don’ts

Just looking for the do’s and don’ts? We’ve got you. High-risk sports like skiing, snowboarding, and mountain biking should be avoided unless the individual is an expert. When in your second and third trimesters, even movements such as running and jumping can have a detrimental impact on your pelvic floor. Once the belly begins to change, we like to avoid crunches and swap frontal planks for more efficient core exercises. That being said, there is a lot of fear-based dialogue regarding exercise in pregnancy and here at The Bloom Method, we much prefer to teach women how to continue the movement they love safely. Foundational techniques like diaphragmatic breathing and proper management of intra-abdominal pressure can help mamas continue their movement method of choice right up until delivery. 

The Best Exercises During Pregnancy

Some of our favorite bump-friendly moves are:

  1. Deep Core Exercises

If there is one thing every pre and postnatal mama should be doing it is deep core exercises. Core is the foundation of everything else we do and it will have the biggest impact on your birth and recovery. Try Bird Dogs, Modified Side Planks, Supine Alternating Heel Taps, and Bear Holds.

  1. Squats

Squats help maintain mobility in your hips, improve your pelvic floor strength, and can help shift baby into an optimal laboring position. Some women give birth in a squat, so strengthening the legs and becoming accustomed to this movement can be excellent practice for labor.

  1. Unilateral exercises or offset exercises

Single-side exercises or exercises where the body is intentionally loaded unevenly can help improve balance and prepare for real-life postpartum. An offset exercise like a Single Arm Farmer’s Carry can help us transition to the load of motherhood - carrying a car seat on one side of your body or holding the baby in one arm and a grocery bag in the other! Unilateral exercises like Step Ups, Side Lunges, or utilizing dumbbells help ensure we are training both sides of the body evenly and we aren’t overcompensating with our dominant side. We love Dumbbell Bent Over Rows for building back strength! 

  1. Low Impact Cardio

The American College of Obstetricians and Gynecologists recommends that pregnant women get at least 150 minutes of moderate-intensity weekly aerobic activity. We love our Cardio + Strength series (available in both Beginner and Advanced versions), walking, swimming, and shadow boxing.

Want to try a free Studio Bloom workout?

Click HERE and try a free 30-minute Total Body Strength class! 

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