Training for each Trimester
Over the course of nine months, the body will adapt, stretch, and strengthen to support the growth of your baby. Rather than seeing pregnancy as a reason to stop moving, many women find it helpful to view it as an opportunity to adapt their training to meet specific physical demands.
Approaching exercise with intention during pregnancy can help you maintain strength, improve endurance, and support your body as it prepares for birth and recovery afterwards.
Health guidance strongly encourages women to remain active during pregnancy where possible. Regular movement can support cardiovascular health, muscle strength, posture, and mental wellbeing for the mother, while also benefiting the baby.
First Trimester: Conception to Week 12
During the first trimester, hormonal changes can bring fatigue, nausea, and fluctuating energy levels. The focus should be on maintaining gentle, consistent movement without placing unnecessary pressure on performance.
If you were active before pregnancy, you can often continue many familiar activities. Walking, swimming, light jogging, and low-impact strength training can all be beneficial. Movements such as squats, glute bridges, and upper-body strength exercises such as rows or tricep dips are useful for supporting posture.
Mobility exercises such as hip circles, upper body rotations, and ankle rolls can help reduce early pregnancy discomforts. The most important principle is listening to your body. Fatigue is common, and rest is just as valuable as activity.
Second Trimester: Week 13 to Week 27
For many women, the second trimester brings an increase in energy. As the body adjusts, exercise can begin to focus more intentionally on building strength and endurance.
Strengthening the muscles that support posture and stability becomes particularly beneficial as the baby grows. As the centre of gravity gradually shifts, strengthening the glutes, legs and back can help support these changes.
Lower body exercises such as squats, step-ups and lunges help develop the strength needed for upright labouring positions. Upper body strength is also important for supporting posture and reducing shoulder and back tension. Exercises such as resistance band rows, light dumbbell presses, or wall push-ups can strengthen the upper body safely.
Core strength remains important, but exercises should focus on stability rather than intense abdominal work. Classes such as yoga, Pilates and other stretching exercises are recommended.
Third Trimester: Week 28 to Birth
As pregnancy moves into the third trimester, comfort and mobility become the primary focus. The growing baby can make certain movements more challenging, and fatigue may begin to return.
Mobility exercises such as pelvic tilts, hip circles and gentle stretching can relieve discomfort and maintain freedom of movement. Many women find exercise balls or birthing balls helpful for gentle movement and posture support.
Breathing techniques can become a key part of trimester training in the later stages. Controlled breathing supports relaxation and helps regulate the nervous system. Practising breathing alongside movement may also help women feel more confident in using these strategies during contractions.
Pelvic Floor Health
Throughout all stages of pregnancy, pelvic floor health is important. Regular pelvic floor exercises can help reduce the risk of urinary incontinence and support postpartum recovery. Effective pelvic floor training includes both strengthening and relaxation — the muscles must be able to lengthen as well as contract during birth.
Exercise during pregnancy is ultimately about supporting the body through change, building resilience, and creating a foundation for recovery after birth.
