Feeling uncertain about working out while pregnant? You're not alone. Staying active during pregnancy boosts your mood and amps up your energy. But with your body changing daily, figuring out what's safe can feel overwhelming.
That's exactly why we've crafted this trimester-by-trimester guide. Each exercise—many of which utilize our versatile TRX Suspension Trainer™—adapts perfectly as your body evolves, providing strength, stability, and confidence when you need it most. Remember, the goal is to help you move better, grow stronger, and enjoy every moment of your pregnancy journey.
General Guidelines for Exercising During Pregnancy
First things first: always check with your healthcare provider before kicking off any new fitness routine while pregnant. Most experts recommend around 150 minutes of moderate-intensity exercise per week (that's just 30 minutes a day, five days a week). Pay attention to your body's signals, and stop if you feel pain, dizziness, or unusual discomfort. Stay hydrated, and avoid elevating your core temperature above 102°F.
Three of these exercises use our TRX Suspension Trainer. The TRX Suspension Trainer™ is ideal during pregnancy because you control the resistance and intensity, allowing your workouts to evolve with your changing body. As TRX founder Randy Hetrick says, it's all about staying in "fighting shape," even if your fight these days is more about prenatal yoga than Navy SEAL training.
First Trimester: Building Your Foundation
1. Pelvic Curl
Strengthens your deep core muscles and keeps your spine flexible as your body begins to shift.
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Lie on your back, knees bent, feet flat on the floor.
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Inhale deeply, then exhale as you gently tilt your pelvis, lifting your spine off the floor one vertebra at a time.
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Hold briefly, inhale, and slowly lower back down.
2. TRX Assisted Squats
TRX Assisted Squats provide balanced support as your center of gravity begins to shift.
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Grab the TRX handles, arms extended at shoulder height, feet shoulder-width apart.
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Lower into a squat, keeping your chest lifted and using the straps for support.
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Push through your heels to return to standing.
Second Trimester: Stability & Strength
3. TRX Incline Push-ups
TRX Push-Ups keep your upper body strong without pressure on your growing belly.
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Position TRX straps at waist height, grip handles, and lean forward until you're comfortably supported.
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Lower your chest towards your hands, then push back to start.
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Adjust your angle for the perfect intensity.
4. Side-Lying Leg Lifts
Strengthens your hips, helping maintain pelvic alignment and reduce joint pain.
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Lie on your side, head resting on your arm.
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Slowly raise your top leg, keeping hips stacked, then lower with control.
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Perform 10-15 reps per side.
Third Trimester: Preparing for Labor
5. TRX-Supported Pelvic Tilts
Relieves lower back tension and preps your pelvis for delivery.
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Hold TRX handles, step back slightly, feet hip-width apart.
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Exhale and tilt your pelvis gently backward, engaging your lower abs.
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Return to neutral as you inhale.
6. Wall Squats with a Fitness Ball
Strengthens legs and pelvic floor safely as you approach labor.
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Place a fitness ball between your lower back and a wall, feet shoulder-width apart.
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Slowly squat down, rolling the ball with your body until your thighs parallel to the floor.
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Push through your heels to stand.
Bonus TRX Exercises for Pregnancy
TRX Low Row for Better Posture
Combat pregnancy-induced shoulder rounding by strengthening your upper back muscles.
Adjust TRX straps to waist height, lean back, arms extended.
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Pull yourself up by squeezing your shoulder blades together.
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Return slowly to start.
TRX Hip Hinge for Glute Strength
Preparing your body for all the lifting and carrying that comes with a newborn, TRX Glute Exercises help you move safely and with confidence.
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Hold TRX handles at chest level, feet hip-width apart.
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Hinge at your hips, keeping your spine neutral.
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Engage your glutes and return to standing position.
Safety Considerations & Modifications
After your first trimester, avoid lying flat on your back for prolonged periods. Skip high-impact moves or sports with falling risks. Always listen to your body. If you experience dizziness, shortness of breath, chest pain, vaginal bleeding, or fluid leakage, stop exercising immediately and consult your healthcare provider.
Proper breathing is key to maintaining control and stability during your workouts. Focus on steady, deep breaths to support your movements and reduce strain.
Remember, the beauty of the TRX Suspension Trainer™ lies in its adaptability. Shorten the straps for greater stability or step closer to your anchor point for less resistance—allowing you to safely stay active, even as your balance shifts.
Equipment Recommendations for Prenatal Fitness
The TRX HOME2 System is your go-to prenatal workout partner, offering a portable solution to exercise effectively at home. Its easy setup means you can squeeze in workouts whenever inspiration strikes, even between appointments or on those lower-energy days.
Embrace Strength, One Trimester at a Time
Your pregnancy fitness journey doesn't have to be complicated. With this guide and the TRX Suspension Trainer™ by your side, you've got everything you need to feel confident, strong, and prepared throughout every trimester. Remember, we're here to help you "feel stronger, move better, and live longer." You’ve got this.
