When to Stop Working Out During Pregnancy (And When You Shouldn't!)

A common question I get from expectant mothers is: "Do I need to stop exercising now that I'm pregnant?"

The answer? In most cases, no! Unless otherwise instructed by your healthcare provider, there’s no need to stop moving your body just because you’re expecting. In fact, there are so many benefits to staying active during pregnancy — from boosting your mood to preparing your body for labor and recovery.

That said, there are important signs to watch for. Let’s walk through when to pause, modify, or stop exercising.

🚫 When to Stop Exercising During Pregnancy

You should stop exercising immediately and consult your healthcare provider if you experience any of the following:

• Vaginal bleeding or fluid leakage

• Dizziness or feeling faint

• Shortness of breath before starting exercise

• Chest pain or heart palpitations

• Muscle weakness affecting your balance

• Pain, swelling, or tenderness in the calves (possible blood clot)

• Regular, painful contractions (especially if early)

• Decreased fetal movement

• Abdominal pain or pelvic pressure

  
  

If you experience any of these symptoms, it's best to play it safe and seek medical advice.

⚠️ When It Might Be Time to Slow Down or Modify

Even if you’re feeling good overall, there are times when it’s smart to make adjustments:

• You notice “coning” or “bulging” along your midline (a sign of core pressure issues). Re-engage your core using core breathing; if it persists, modify or skip that move.

• You feel unusually fatigued after light activity.

• Your heart rate stays elevated long after finishing exercise.

• You're overheating or dehydrated, even with water and proper clothing.

• You experience joint discomfort or instability, especially in hips and pelvis.

• Balance feels off, particularly in the third trimester.

  
  

Above all, listen to your body. Every woman’s pregnancy is different, and pushing through discomfort isn’t worth it.

Using the Wilma app throughout your pregnancy can help reassure you that you are keeping both you and your baby safe while working out! You can follow me week by week. I guide you through the adjustments and modifications as your body changes and your baby grows!

Safe vs. Avoidable Exercises During Pregnancy

Here's a quick-reference guide you can use:

✅ Safe Exercises	Why They're Great	Notes
Walking	Low impact, easy to adjust intensity	Safe for all trimesters and a favorite choice!
Swimming/Water Aerobics	Reduces joint strain, cools the body	Helps relieve swelling and overheating.
Prenatal Yoga or Pilates	Builds strength, improves flexibility	Avoid lying flat on your back after the first trimester.
Stationary Cycling	Cardiovascular, low fall risk	Safer than road biking later in pregnancy.
Modified Strength Training	Maintains muscle tone	Focus on light to moderate weights with safe form.
Elliptical or Stair Climber	Low-impact cardio option	Watch for balance issues in later trimesters.
Low-Impact Dancing	Fun and mood-boosting	Avoid jumping and sudden twisting in later stages.

❌ Exercises to Avoid	Why to Avoid	Notes
Contact Sports (soccer, basketball)	Risk of abdominal trauma	Even skilled players can have accidental collisions.
High-Impact or Jumping Exercises	Strains joints and pelvic floor	Best to avoid 2nd and 3rd trimesters.
Hot Yoga or Hot Pilates	Risk of overheating	Pregnancy increases heat sensitivity.
Heavy Weightlifting/Straining	Increases abdominal pressure	May worsen diastasis recti or stress the pelvic floor.
Exercises Flat on Back (after ~20 weeks)	May restrict blood flow	Modify with side-lying or inclined positions.
Scuba Diving	Risk of gas bubbles harming the baby	Contraindicated at all stages.
Activities with Fall Risk (skiing, horseback riding)	Balance changes increase fall risk	Safer to skip until postpartum.

Pregnancy isn't a reason to stop moving — it’s a reason to be more intentional about how you move. Stay tuned in to your body and adjust as needed.

We created the prenatal / postnatal guide in the Wilma Fit App for mothers to feel totally confident in moving through pregnancy + beyond! After entering in your due date, the app is tailored to your exact week of pregnancy and will guide you through, week by week. Whether you're working out from home or the gym, come check out our guides here.