💪 The Ultimate Guide to Safe Exercises for Pregnancy & Postpartum

momstrongfxbg
Jun 23
2 min read

Updated: Jul 25

Train Smart. Stay Strong. Honor Your Changing Body.

Pregnancy and postpartum don’t mean stopping your training, they mean adapting it. Whether you're an athlete, lifter, or fitness-loving mom, safe movement is essential for protecting your core, pelvic floor, and long-term strength.

At MomStrong, we believe you don’t need to “slow down”, you just need to train smart.

This guide breaks down the most effective and safe ways to move through every stage of motherhood.

🤰 Safe Exercise During Pregnancy: What to Know

Pregnancy is not a time to avoid movement, it’s a time to modify it. Your body is changing quickly, and your training should support those changes.

🔑 Pregnancy Training Priorities:

Maintain core and pelvic floor integrity
Protect against diastasis recti and pelvic organ prolapse
Reduce stress on the body while maintaining strength and mobility
Promote circulation, manage pain, and support posture

✅ Safe Exercises by Trimester

First Trimester

Focus: Movement patterns + breathing mechanics
Strength training is generally safe to continue with minor tweaks.
Prioritize neutral spine alignment and avoid holding your breath (no Valsalva).

Go-to Moves:

Glute bridges
Bodyweight squats
Bird dogs
Controlled strength work with lighter loads

Second Trimester

Focus: Core connection + movement modifications
Start reducing supine (flat-back) work after 20 weeks.
Be mindful of coning or doming at the midline.

Go-to Moves:

Elevated push-ups
Incline dumbbell press
Step-ups
Deadlifts with modified stance and load

Third Trimester

Focus: Mobility, stability, birth prep
Work around fatigue and physical changes (belly, balance, joints).
Avoid impact or high-intensity work that feels too taxing.

Go-to Moves:

Wall sits
Elevated or kneeling rows
Banded lateral walks
Functional breathing + deep core work

🤱 Postpartum Movement: Rebuild From the Inside Out

Your postpartum body isn’t “broken,” but it is healing. Jumping back into your usual workouts without rebuilding your foundation can lead to setbacks.

🛠 Postpartum Recovery Priorities:

Reconnect to your deep core and pelvic floor
Address diastasis recti, leakage, or prolapse
Restore movement patterns before loading them
Progress strategically back to lifting, running, or sport

✅ Safe Postpartum Exercises (Weeks 2–12+)

Early Recovery (Weeks 2–6):

360° Breathing
Supine heel slides
Side-lying clamshells
Glute bridges

Rebuild Phase (Weeks 6–12+):

Farmer carries (light to start)
Bodyweight squats
Banded rows
Dead bugs with core control

Gradual Progression:

Add weights slowly once core stability returns
Reintroduce compound lifts with a coach’s guidance
Watch for symptoms: pain, pressure, leakage = red flags

⚠️ Exercises to Modify or Avoid (Pregnancy + Early Postpartum)

High-impact plyometrics (box jumps, sprinting)
Heavy barbell lifts with breath holding
Sit-ups, crunches, or aggressive twisting
Movements that cause doming or coning
Anything that causes pain, heaviness, or leakage

🎯 MomStrong Pro Tips for Training Through Motherhood

Form first. Always.
Listen to your body. Fatigue, soreness, or pelvic pressure? Adjust.
Breathe and brace. Mastering this = bulletproof core.
Ask for help. Coaches, PTs, and support systems matter.

✨ Final Thoughts: You’re Still an Athlete

Pregnancy and postpartum are not limitations, they’re new training seasons. You can absolutely stay strong, move powerfully, and feel confident in your body, with the right plan.

At MomStrong, we specialize in strength-based, athlete-minded programs for women navigating motherhood. Our approach is science-backed, expert-designed, and built for women like you.