The Pregnant Parent’s Guide to Moving Better and Hurting Less: Simple Exercises for Every Trimester

Growing a human is hard work. Here’s how to keep your body feeling strong and stable from bump to birth.

Why Your Body Feels Weird Right Now

Pregnancy is amazing, but let’s be honest: it can also feel like your body is staging a revolt. Hemorrhoids, leg cramps, sciatica (that shooting pain down your leg), and the famous "pregnancy waddle" — sound familiar?

Here’s the deal: As your baby grows, your center of gravity shifts, your ligaments loosen up (thanks, hormones!), and your internal pressure systems get all mixed up. This can lead to pain, instability, and that "am I supposed to feel like this?" feeling.

Good news: Physical therapist Krystle Howald (founder of Expecting and Empowered) says most of these aches are preventable. By building strength and balance in a few key spots, you can feel way better — all the way through delivery.

Important: Safety First!

• Stop immediately if you feel dizzy, short of breath, or have chest pain. (Advice from Dr. Ana Cepin, Columbia University)
• Always check with your doctor or midwife before starting any new exercise routine.
• These moves count toward the CDC’s recommended 150 minutes of moderate activity per week for pregnant people.

Your Pregnancy Exercise Toolkit: 5 Moves for the Whole 9 Months

Goal: Do 2 sets of each exercise, 3 times a week. Mix them into your regular routine. Stretch a little every day, too.

1. Stop the Waddle: Moves for Hip Pain

The Problem

That classic pregnancy waddle? It happens because your feet and hips rotate outward to handle the extra weight and looser ligaments. This weird walk can actually make pelvic, back, and sciatica pain worse.

The Fix: Side-to-Side Strength

Train your hips to stay stable with lateral (side-to-side) moves.

Banded Walks (Side to Side)

Great for: Hip stability, glute strength, preventing the waddle

What you need: A resistance band (loop band works best)

How to do it:

1. Step into the band and pull it up above your ankles.
2. Stand with feet wide enough to create tension in the band.
3. Bend your knees slightly (athletic stance).
4. Step sideways with one foot, stretching the band.
5. Bring the other foot over, keeping tension the whole time — don’t let the band go slack!
6. Walk the length of a yoga mat and back.
7. Repeat for 20 steps total.

Fitness instructor Holly Keskey-Koester demonstrates banded walks. Footage: Expecting and Empowered. Video: CJ Riculan/NPR

Glute Bridges

Great for: Hip stability, glute strength, core activation, pelvic support

How to do it:

1. Lie on your back (first/second trimester) or prop your upper body on pillows (later pregnancy).
2. Knees bent, feet flat on the floor, heels 6–8 inches from your butt.
3. Arms by your sides, palms down for support.
4. Optional: Place a small exercise ball between your knees.
5. Squeeze your glutes (butt muscles), engage your core (imagine zipping up tight jeans), and press through your heels to lift hips toward the ceiling.
6. Gently squeeze the ball (if using) at the top.
7. Lower slowly. Do 15 reps.

Amy Kiefer, certified personal trainer, demonstrates glute bridges. Footage: Expecting and Empowered. Video: CJ Riculan/NPR

Pro Tip: Also try side-lying leg lifts and lateral lunges for more hip love!

2. Build Your "Internal Spanx": Deep Core & Pelvic Floor

The Problem

Your transverse abdominis (deepest ab layer) wraps around your spine like a corset — Howald calls it "your own personal pair of Spanx." It holds organs in, supports your back, and works with your pelvic floor.

The Fix: Deep Core Connection

Strong deep core = happier pelvic floor = fewer leaks, less "lightning crotch" (sharp pelvic nerve pain), lower risk of diastasis recti (ab separation).

Dumbbell Chops

Great for: Rotational core strength, functional movement, pelvic floor coordination

What you need: One dumbbell (light to moderate)

How to do it:

1. Stand feet shoulder-width apart.
2. Hold dumbbell with both hands, arms straight.
3. Raise it high over one shoulder (core tight!).
4. Rotate your torso and bring the weight down to the opposite hip (like buckling a seatbelt).
5. Control the movement — no swinging!
6. Do 12 reps each side.

Amy Kiefer demonstrates dumbbell chops. Footage: Expecting and Empowered. Video: CJ Riculan/NPR

Bird Dogs

Great for: Deep core stability, balance, back health, coordination

How to do it:

1. Start on hands and knees (tabletop position): wrists under shoulders, knees under hips.
2. Tighten your core (gently draw belly button toward spine).
3. Extend right arm forward AND left leg back — opposite limbs!
4. Keep hips level (don’t rock). Imagine balancing a tray of drinks on your back.
5. Hold 2–3 seconds, then switch sides.
6. Do 10 reps each side.

Holly Keskey-Koester demonstrates bird dogs. Footage: Expecting and Empowered. Video: CJ Riculan/NPR

Trimester-Specific Core Tips:

• First Trimester: Bear crawls, side planks, bird dogs → prevent later pelvic pain.
• Second Trimester: Bird dogs, heel slides → get ahead of diastasis recti.
• All Trimesters: Focus on exhale on effort (blow out as you lift/push) to protect pelvic floor.

3. Save Your Back: Postural Power Moves

The Problem

Your postural muscles (neck, back, core, hips, legs) work overtime to keep you upright as your belly grows. Weak postural muscles = back pain, leg cramps, exhaustion.

The Fix: Posterior Chain Strength

Train the backside of your body (hamstrings, glutes, back) to handle your shifting center of gravity.

Romanian Deadlifts (RDLs)

Great for: Hamstring strength, hip hinge pattern, postural endurance, balance

What you need: Two dumbbells (or kettlebells)

How to do it:

1. Stand feet hip-width apart, dumbbells in hands at thighs.
2. Soft knees (not locked), neutral spine (flat back, chest proud).
3. Hinge at hips: Push butt back like you’re closing a car door with it.
4. Lower weights toward shins until you feel a good hamstring stretch (not pain!).
5. Drive through heels, squeeze glutes, and stand tall — push hips forward at the top.
6. Do 12 reps.

Holly Keskey-Koester demonstrates Romanian deadlifts. Footage: Expecting and Empowered. Video: CJ Riculan/NPR

Also great for posture: Lateral lunges, sumo squats, hip abduction/adduction machine (at gym).

4. Third Trimester: Prep for the "Pelvic Floor Olympics"

The Shift

Janelle Frederick (pelvic floor PT, founder of Vagina Rehab Doctor) says: "Giving birth is the Olympics for the pelvic floor."

In the third trimester, stop chasing "pain relief" reps and start training for delivery. Focus on lengthening and opening the pelvic floor, not just strengthening.

The Moves: Stretch & Breathe

Do these daily in your final weeks:

Think of it like this: You wouldn’t run a marathon without training. Birth is your marathon. These moves = your taper weeks.

Quick Reference: Your Weekly Pregnancy Workout Plan

Summary: Key Takeaways

• Pregnancy pain is common but NOT mandatory. Strength prevents suffering.
• 5 key moves, 3x/week = stronger hips, core, back, and pelvic floor.
• Focus shifts by trimester: Stability early → Prep for birth late.
• Listen to your body. Stop if dizzy, breathless, or chest pain.
• 150 min/week moderate activity is the CDC goal — these count!
• Stretch & breathe daily, especially in third trimester.

FAQ: Your Pregnancy Exercise Questions, Answered

"I’ve never exercised before. Can I start now?"

Yes! Start slow. Bodyweight versions first (no band, no weights). Focus on form. Walking counts! Always get provider clearance first.

"Is it safe to lie on my back for glute bridges?"

First trimester: Usually fine. Second trimester+: Prop your upper body on pillows (15–30° incline) or do them with shoulders on a couch edge. Avoid flat on back after 20 weeks if it makes you dizzy/nauseous.

"What if I have diastasis recti (ab separation) already?"

Avoid: Crunches, sit-ups, front planks, heavy twisting. Do: Bird dogs, heel slides, diaphragmatic breathing, glute bridges. See a pelvic floor PT for personalized plan.

"How heavy should my dumbbells be?"

Light enough to keep perfect form. If you’re arching your back, holding your breath, or wobbling → too heavy. Start with 5–10 lbs. Increase slowly. Breath > weight.

"Can I do these if I have pelvic girdle pain (PGP) / SPD?"

Maybe — but modify. Skip single-leg moves (bird dogs, lunges). Keep legs symmetrical (glute bridges, banded walks with small steps). See a pelvic PT first. Pain = stop.

Final thought: You’re not just "exercising." You’re training for one of the most physical events of your life. Be kind to your body. Move with intention. And remember — strong mom, strong start.

This guide is based on NPR Life Kit reporting with Krystle Howald, PT (Expecting and Empowered), Janelle Frederick, PT (Vagina Rehab Doctor), and Dr. Ana Cepin (Columbia University). Always consult your healthcare provider before beginning any exercise program during pregnancy.