Exercising Safely During Pregnancy

You might have heard that it’s recommended for all pregnant people to exercise throughout their pregnancy, but what does that mean and where do you start?


The American Society of Obstetricians and Gynecologists has some guidelines when it comes to exercising during pregnancy.


They now recommend that every pregnant person exercise. There are significant benefits both for mom and baby including a decreased risk of gestational diabetes, preeclampsia, low back pain, constipation, and promotes a healthy baby weight. It’s always recommended to speak to your primary care provider before starting exercise, especially any new exercise. If you are expecting multiples, have pre-existing heart or lung conditions or have been told you have placenta previa we especially recommend speaking to your healthcare provider before engaging in exercise.




If you’re cleared to exercise, it's recommended use the following guidelines:

  1. Mix of strength, cardio, flexibility exercise
  2. 3+ days a week
  3. Cumulative 150 minutes of moderate intensity exercise.


The activities that fit well into these guidelines include:

  • Yoga
  • Pilates
  • Swimming
  • Hiking or Power Walking
  • Dancing
  • Spin Biking.


If you previously ran, played tennis or did other sports pre-pregnancy you can usually keep doing these during pregnancy, but they may require some modifications. You want to avoid any hot yoga or exercises that put you at risk of falling or taking an impact to the stomach.


Find classes that have qualified instructors who can help you modify exercises to meet your prenatal needs. We also recommend trying tummytape. If you’re feeling stretched through your abdomen or are starting to get slight discomfort or lower back pain when exercising, use tummytape on your belly to give your body extra support. The best thing about tummytape is that you can wear it in the water, and because it is applied directly to your skin there’s no struggling with bulky bands moving around when you’re exercising like other pregnancy support belts. With tummytape's 100% happiness guarantee, you can try it out risk-free! If for any reason you don't love it, you'll receive a full refund on your purchase price. Explore tummytape today.




The most important thing about staying active in pregnancy is finding an activity you enjoy doing! It should feel good and comfortable for your body and leave you feeling energized and recharged.