Checklist: Exercises to Avoid in Each Trimester
Mar 24, 2025
Rita Singha
Pregnancy Health
Staying active during pregnancy is important, but not all exercises are safe. As your body changes, certain activities can pose risks to you and your baby. Here’s a quick guide to what to avoid during each trimester:
First Trimester: Avoid contact sports (e.g., soccer, boxing) and activities that risk abdominal impact. Overheating is also a concern, as it may increase the risk of birth defects.
Second Trimester: Skip activities with a high risk of falling, like horseback riding, skiing, and outdoor cycling. Heavy weightlifting should also be avoided due to joint vulnerability caused by pregnancy hormones.
Third Trimester: Avoid exercises that require lying flat on your back (e.g., crunches) to prevent blood flow issues. High-intensity aerobic workouts and high-altitude activities are also unsafe.
Across all trimesters, maintain a safe core temperature (below 102.2°F), stay hydrated, and avoid overheating. Always consult your healthcare provider to tailor your exercise routine to your pregnancy needs.
EXERCISES TO AVOID DURING PREGNANCY | Don't Do THIS During Pregnancy! LEMon Yoga
First Trimester: Exercises to Avoid
The first trimester is a time of big changes. Hormonal shifts, morning sickness, and fatigue can all take a toll on your energy and impact your usual exercise habits. With your body already working overtime to support your baby, it's important to steer clear of certain activities that could pose risks during this stage of pregnancy.
Contact Sports
Once you find out you're pregnant, it's best to skip contact sports altogether. Activities like ice hockey, boxing, soccer, and basketball are on the no-go list, according to ACOG, because they carry a risk of abdominal impact. The NHS also advises against martial arts such as kickboxing, judo, and squash for the same reason. These sports can increase the chance of injury to both you and your growing baby, making them unsafe choices during this sensitive time.
Second Trimester: Exercises to Avoid
As your pregnancy progresses into the second trimester, the physical changes you experience will require further adjustments to your exercise routine. With your growing belly, your balance and stability can become more challenging. This shift in your center of gravity not only makes you more prone to falls but also puts additional strain on your joints. On top of that, the hormone relaxin, which prepares your body for delivery, increases joint flexibility, leaving them more vulnerable during physical activity. Because of these changes, some activities that were once safe may now carry higher risks.
Activities with Fall Risks
As your balance becomes less reliable, activities that carry a risk of falling should be avoided. Horseback riding, for instance, can be dangerous because even small movements can destabilize you, increasing the likelihood of a fall. Similarly, downhill skiing and snow skiing are risky because of the high speeds, uneven terrain, and potential for collisions.
Outdoor cycling is another activity to reconsider as your belly grows. Even if you feel steady on your bike, the forward shift in your center of gravity can make it harder to react quickly to obstacles. A safer alternative is switching to a stationary bike, which offers the same cardiovascular benefits without the risk of falling.
Other activities like gymnastics, water skiing, surfing, and rock climbing also require precise balance and should be avoided. Even everyday actions like walking on uneven ground, descending stairs, or stepping off curbs warrant extra caution to prevent accidents.
Heavy Weight Lifting
Relaxin not only affects your balance but also increases the flexibility of your joints and ligaments, making them more prone to injury. Because of this, heavy weight lifting can put undue strain on your body and should be avoided. Instead, focus on weight training with lighter loads and emphasize proper form to protect your joints.
Your changing posture and shifting center of gravity can also affect your lifting mechanics. Pay close attention to your technique and make adjustments as needed to reduce the risk of injury. By modifying your routine to account for these changes, you can continue to exercise safely throughout this stage of pregnancy.
Third Trimester: Exercises to Avoid
As your baby grows rapidly during the third trimester, your body undergoes significant changes. These shifts can affect balance, increase pressure on your organs and blood vessels, and even impact blood circulation. Because of these challenges, certain exercises that were safe earlier in pregnancy may no longer be advisable. Let’s take a closer look at activities to steer clear of during this stage.
Exercises Lying Flat on the Back
By the time you reach the third trimester, lying flat on your back can lead to what's called supine hypotensive syndrome. This happens when the weight of your growing uterus compresses the vena cava, the vein that carries blood from your lower body back to your heart. This compression can reduce blood flow, causing dizziness, nausea, and even a drop in blood pressure. To avoid these risks, exercises like crunches, sit-ups, leg raises, or yoga poses that require lying flat for long periods should be avoided.
Instead, try modified exercises that are safer and still effective. For example, standing wall push-ups, planks performed against a wall, or seated exercises with proper back support can help engage your core without compromising circulation. If you’re stretching, propping yourself up with pillows to create an incline can provide comfort and safety.
Intense Aerobic Activities
Your cardiovascular system works overtime during pregnancy to handle increased blood volume. In this trimester, high-intensity aerobic activities, like running at pre-pregnancy speeds, HIIT workouts, or intense spinning classes, can overtax your body. These activities may lead to overheating, dehydration, or reduced blood flow to the placenta. A good rule of thumb: if you’re too breathless to comfortably hold a conversation, it’s time to scale back.
Additionally, high-impact movements can strain your pelvic floor and increase the risk of injury due to looser joints caused by pregnancy hormones. Instead, focus on gentler activities like prenatal yoga, swimming, or walking at a relaxed pace. These options are easier on your body while still keeping you active.
High-Altitude or Oxygen-Restricting Activities
As your baby’s development progresses, ensuring an adequate oxygen supply becomes even more critical. High-altitude exercises can reduce oxygen intake, which may affect both you and your baby. Similarly, activities like hot yoga, saunas, or steam rooms can raise your core body temperature to unsafe levels. Since your body is already working hard to regulate temperature, these environments can increase the risk of overheating.
During the third trimester, it’s all about choosing exercises that support your body’s changes while minimizing stress. This approach not only keeps you safe but also helps prepare you for the demands of labor.
Exercises to Avoid Throughout All Trimesters
During pregnancy, it's important to take precautions that apply across all trimesters. One key rule: always keep your core temperature below 102.2°F (39°C) and stay consistently hydrated to protect both you and your baby.
Overheating and Dehydration
Activities that cause your core temperature to rise above 102.2°F (39°C) should be avoided. Overheating in the first trimester can increase the risk of birth defects and other complications. Later in pregnancy, overheating can lead to dehydration, heat exhaustion, or even heat stroke, which might trigger uterine contractions and potentially cause early labor.
Steer clear of high-heat environments like hot yoga classes, saunas, and steam rooms. If you're exercising outdoors during warm weather, aim for cooler times of the day - early mornings or evenings are ideal. Stay hydrated by drinking water before, during, and after exercise. Wearing loose, breathable clothing can also help your body cool down more effectively.
"Pregnant women almost cannot drink too much water in extreme heat situations", says Dr. Nathaniel DeNicola, Obstetrician–Gynecologist at George Washington University Hospital and environmental health expert for the American College of Obstetricians and Gynecologists.
Expert Guidance and Support
Every pregnancy is different, and exercise recommendations can vary widely from one individual to another. While it’s helpful to know general guidelines, having personalized advice is key to creating a safe and effective routine. What works well for one expectant mother might not be safe for another, which is why consulting your healthcare provider is so important.
Your doctor can help identify specific conditions that might require you to avoid certain activities. For instance, conditions like placenta previa, preeclampsia, or severe anemia often require close medical supervision and may limit the types of exercises you can safely perform. Factors such as pre-existing health issues, pregnancy-related complications, and how your body responds to activity all play a role in shaping a plan that prioritizes both your well-being and your baby’s health.
As your pregnancy progresses, your body undergoes significant changes that might make certain movements uncomfortable or even unsafe. A shifting center of gravity, more flexible joints, and a growing belly mean your exercise routine will likely need regular adjustments. This is why staying in touch with your healthcare team is essential - they can help you adapt your activities to match your changing needs.
Programs like Rita's Pregnancy 101 offer trimester-specific advice and expert-led sessions to help you modify your workouts safely as your pregnancy advances. With live classes and ongoing online support, these resources provide practical tips for adapting your routine while keeping safety at the forefront.
In addition to professional advice, having continuous expert support can make a big difference. Healthcare professionals, such as OB-GYNs, prenatal nurses, and primary care providers, can offer tailored recommendations to suit your needs. They can also teach you tools like the "talk test" to monitor exercise intensity and recognize when it’s time to ease up or stop. This kind of guidance is especially valuable for high-performance athletes, who may need specialized advice to safely maintain their training during pregnancy.
Of course, listening to your body is just as important as following medical advice. While your healthcare team provides the framework, you’ll need to make daily adjustments based on how you feel. By combining professional guidance with your own body’s signals, you can create the safest and most effective approach to staying active throughout your pregnancy.
FAQs
Why should certain exercises be avoided during pregnancy, and what risks do they pose?
Staying active during pregnancy is important, but knowing which exercises to avoid is just as crucial for the health of both mom and baby. Certain activities - like contact sports, high-impact workouts, or anything that involves a risk of falling or straining the abdomen - can increase the chances of injuries, preterm labor, or other complications.
Pushing too hard with overly intense workouts can also reduce blood flow to the baby, which might affect development. Instead, stick to trimester-specific advice and focus on safe, low-impact exercises. This way, you can maintain your fitness while reducing risks and promoting a healthy pregnancy.
What are some safe ways to adjust my exercise routine during pregnancy to protect my health and my baby's well-being?
To safely modify your exercise routine during pregnancy, it's essential to align your activities with the changes your body is experiencing. During the first trimester, focus on moderate-intensity exercises such as walking or prenatal yoga, aiming for around 150 minutes of activity each week. Moving into the second trimester, steer clear of exercises that involve lying flat on your back or high-impact movements. Instead, opt for low-impact activities like swimming or using a stationary bike. By the third trimester, gentle activities become key - walking, prenatal yoga, or light strength training are great options. Avoid any exercises that carry a high risk of falling or put strain on your abdomen.
It's always a good idea to check in with your healthcare provider before making any changes to your routine. Listen to your body - stop immediately if you feel dizzy, overheated, or overly tired. And don’t forget to stay hydrated to keep yourself and your baby safe and healthy.
What are some safe ways for pregnant women to stay active while avoiding potential risks?
Pregnant women can maintain an active lifestyle with low-impact exercises such as walking, swimming, water aerobics, stationary cycling, and prenatal yoga. These activities are typically safe throughout all trimesters and can help support overall fitness while reducing the likelihood of injury or complications.
It's important to pay attention to your body's signals and consult your healthcare provider before starting or continuing any exercise routine during pregnancy. Make adjustments to the intensity of your workouts to ensure they remain comfortable and safe for both you and your baby.