How to Modify Your Workouts Safely During Pregnancy

Pregnancy changes everything—your energy, your cravings, your sleep… and yes, your workouts.

Whether you’re a seasoned athlete or a casual mover, staying active while growing a tiny human can feel like a confusing balancing act. What used to feel easy might suddenly feel off. You’ve probably heard all kinds of advice:

“Just listen to your body.”
“Avoid anything that makes you breathless.”
“Don’t lift anything heavier than a gallon of milk.” 🙄

But here’s the truth: You can move during pregnancy—and you should.
The key is knowing how to modify your workouts safely so you’re supporting both your changing body and your growing baby.

At Body Works Women’s Health & Wellness, we specialize in helping pregnant women move with confidence and strength. Let’s walk through what you need to know.

Why Exercise During Pregnancy Matters

Research shows that safe movement during pregnancy can:

• Improve mood and reduce anxiety

• Help with back and pelvic pain

• Reduce swelling and improve circulation

• Support smoother labor and recovery

• Help maintain strength and mobility

But that doesn’t mean you should push through every workout like nothing’s changed. Your body is going through major shifts—especially in your core, pelvic floor, and joints—and honoring that matters.

1. Start With Your Core & Pelvic Floor

Before worrying about weights or reps, start with what’s happening inside.

Your core and pelvic floor are under a lot of pressure as baby grows. If you keep doing exercises that increase intra-abdominal pressure (like crunches, heavy lifts, or deep planks), you could end up with:

• Diastasis recti (ab separation)

• Pelvic floor dysfunction (leaks, heaviness, or prolapse)

• SI joint or low back pain

Here’s how to protect your core:

• Focus on deep breathing and core connection (we teach this at our Greer SC physical therapy clinic)

• Avoid exercises where your belly “cones” or domes during effort

• Ditch full sit-ups and crunches after the first trimester

• Swap planks for elevated versions or side planks

2. Modify for Each Trimester

Your workouts might change a little (or a lot) from trimester to trimester—and that’s normal.

First Trimester:

• You can likely continue most of what you were doing before

• Fatigue and nausea might be your biggest challenge

• Begin tuning into your breathing and pelvic floor

Second Trimester:

• As your bump grows, you may need to adjust for balance and core pressure

• Reduce or eliminate lying flat on your back for long periods

• Modify high-impact movements (like jumping or running) if they cause leaking or pressure

Third Trimester:

• Prioritize mobility, breathing, and gentle strength

• Avoid wide stances or deep lunges that strain the pubic symphysis

• Consider switching from lifting heavy to bodyweight and resistance bands

• Focus on birth prep movements like squats, open glottis breathing, and hip circles

3. Signs You Need to Modify

Here are some signs your current workout may be too much or needs a tweak:

• You feel pressure or bulging in your pelvic area

• You’re leaking pee (even a few drops)

• You feel pelvic or back pain during or after exercise

• Your belly cones or tents during movement

• You feel dizzy, breathless, or overly fatigued

If you’re noticing any of these signs, it’s a good time to meet with a pelvic health physical therapist—and we’d love to help.

4. Movements We Love During Pregnancy

While each body is different, here are a few pregnancy-safe moves we often recommend:

• Wall sits for glute and leg strength

• Cat-cow and pelvic tilts for spinal mobility

• Incline push-ups for core-safe upper body work

• Bridges with breath for glute strength and core connection

• Bird-dogs and heel slides for coordination and stability

• Squats with support to prep for labor positions

Want a more personalized approach? Our team can guide you through safe, effective movement plans tailored to your trimester, fitness level, and goals.

5. A Note on High-Impact & Lifting

You can lift weights while pregnant—but form, breath, and core engagement are everything. We often suggest:

• Lowering the weight and increasing reps

• Avoiding Valsalva (holding your breath while straining)

• Swapping barbell lifts for dumbbells or kettlebells with neutral spine positions

• Reducing jumping or bouncing movements if they cause pelvic symptoms

Movement Should Feel Empowering—Not Scary

You don’t need to avoid movement. You just need the right kind—and support to help you do it well.

At Body Works Women’s Health & Wellness, our team of physical therapists in Greer, SC works with women just like you—who want to stay active during pregnancy while protecting their core, pelvic floor, and long-term health.

We offer manual therapy, chronic pain physical therapy, and pelvic floor physical therapy—including personalized support for your workouts during every trimester.

Let’s Help You Move with Confidence

Whether you’re unsure what’s safe, dealing with discomfort, or just want expert guidance, we’re here to walk alongside you.

Located in Greer, South Carolina
Supporting women before, during, and after pregnancy
Outpatient physical therapy that feels like a warm hug—with results