If you’re pregnant, or have been, you likely know you should be exercising. But what kind of exercise should you actually do?

It’s important to start any exercise program with clear goals to train toward during pregnancy. While everyone’s personal goals may vary, all prenatal fitness routines should focus on three main objectives:

1. Pregnancy Support

Pregnancy places a significant amount of stress on the body. The goal here is to minimize injury risk while enhancing daily function and overall strength.

2. Childbirth Preparation

For many women, childbirth is the most physically and mentally challenging event of their lives. Similar to how athletes prepare for a big event, tailored training programs can help prepare the body for labor. This training can facilitate an easier delivery and lower the chances of needing medical interventions.

3. Postpartum Recovery And Parenthood

This goal has two parts: recovering quickly and fully from pregnancy and labor, and preparing for the physical demands of parenthood. Additionally, the aim is to eventually return to the activities you loved before pregnancy, but to get there we must begin during pregnancy.

The Four Phases of Prenatal Fitness

Now that we’ve outlined the general goals, let’s break down how to achieve them through four distinct phases:

• Phase 1: First Trimester—Focus on increasing stability in the core, glutes, and hips.—Introduce gentle full-body strength training while being mindful of early pregnancy fatigue and nausea.
• Phase 2: Second Trimester—Build full-body strength with increased intensity.—Continue increasing core strength, stability and capacity.—Incorporate labor-intensity interval cardio training.—Focus on hip and pelvic mobility.
• Phase 3: Third Trimester—Maintain the strength and mobility work from the second trimester, but adjust intensity to accommodate fatigue as you approach your due date.
• Phase 4: Labor Prep—Shift focus from strengthening to lengthening the pelvic floor.—Prioritize hip and pelvic mobility (including inlet and outlet mobility).—Practice “push prep” breathwork.—Begin learning postpartum recovery exercises.

Choose Specific Exercises

Now that you know exactly what you are training for during pregnancy you can begin to choose specific exercises that will help you achieve these goals.

Shelby Speiser is a certified personal trainer and pre- and post-natal fitness specialist. She is the founder of the Push Program, a pre- and post-natal fitness app to empower women to feel strong and confident through pregnancy and beyond, launching October 2024. To get on the waitlist for the Push Program visit pushprogramfitness.com and follow at @pushprogram