So, you’re pregnant—and somewhere between the cravings and the baby name debates, you’ve realized that exercise might actually help you feel better. I often encounter the same questions surrounding when to start exercising in pregnancy. I bet you’re wondering:
When exactly do I start exercising during pregnancy?
Is it too late? Too early?
Could it start labor?!
First of all: deep breath. You’re not behind. You’re right on time.
Hi, I’m Katie Donnelly—Pilates teacher, doula, and birth prep specialist. I help women move through pregnancy with more ease, experience more efficient births, and recover with strength and confidence. And today, I’m here to shout it from the rooftops:
👉 You can start exercising for birth today.
(Yesterday would have been great, too, but unless you’ve got a time machine, let’s work with today.)
Let’s break down why each trimester offers unique reasons to move, and how you can get started no matter where you are in your pregnancy.
First Trimester: Start Slow, Stay Consistent
Yes, you’re probably exhausted. And nauseated. And wondering who called it “morning” sickness when it seems to last all day.
But gentle, intentional movement can actually help:
– Ease nausea: Once you discover which movements work best for you, exercise can help ease that pesky morning sickness.
– Boost your energy: It may seem counterintuitive, but when you’re energy is low, exercising during pregnancy can increase it!
– Establish a Routine: Starting early sets the stage for a self-care routine that will serve you well as your pregnancy progresses and discomfort increases.
This is less about “pushing it” and more about listening in.
Second Trimester: The Sweet Spot
If there was an easiest time to start exercising during pregnancy, the second trimester would be it. Your energy is back, your bump is bumpin’, and you’re not yet feeling like a human beanbag. Welcome to the golden trimester.
Why it’s a perfect time to begin:
– Higher Energy Levels: Enjoy the boost in energy as you enter this trimester.
– Ease of Movement: You’re not yet hindered by the bulk of the third trimester, making it easier to start new exercises or continue your existing routine.
– Foundation for Self-Care: This is the perfect time to cultivate a consistent self-care practice, setting you up for success as you transition into motherhood.
You’re setting up your system for a smoother birth and postpartum recovery.
Third Trimester: It’s Still Not Too Late
I hear it all the time:
“But I’m in my third trimester. Is it even worth starting now?”
Absolutely. This is where movement starts mimicking birth itself.
– Understanding Birth Movements: Birth isn’t static. It’s dynamic. It’s full of instinctual movement—squatting, rocking, swaying. The more familiar those movements are to your body, the easier your body can access them in labor.
– Experience Matters: Think of it like this: You wouldn’t jump into the Tour de France without ever riding a bike, right? Similarly, you don’t want to tackle labor without familiarizing your body with the necessary movements. Even if you’re starting just a week before your due date, practicing these motions is beneficial.
TL;DR? Here’s the Summary:
- Any trimester is the right trimester to start.
- Movement can make pregnancy more comfortable and birth more efficient.
- Your body deserves this support—at every stage.
Ready to Start Moving with Purpose?
If you want to go beyond “just staying active” and actually train for birth, my Core Before program is made for you.
Core Before is a birth preparation movement program designed specifically for pregnancy. We focus on the exercises, education, and embodied awareness that prepare your body for labor—on the reformer or the mat, at home or in the studio.
💥 Join Core Before and start training for the marathon of birth with expert guidance, proven strategies, and supportive community.
Your baby’s birthday may be unpredictable—but how you feel going into it doesn’t have to be.
