🛡️ Safe Exercise Filter
Choose your stage and level — see what is safe and what to avoid during pregnancy.
Walking All
Low-impact cardio; 20-40 min at a brisk, talkable pace.
SAFE with careSwimming All
Weightless full-body cardio — the most pregnancy-friendly exercise.
SAFE with careStationary cycling All
Steady cardio with zero fall risk; keep the seat upright.
SAFE with carePrenatal yoga All
Breathing, mobility and gentle strength; avoid deep twists and long supine holds.
SAFE with careSquats All
Bodyweight or light; feet wide, knees tracking over toes; great birth-prep.
SAFE with careWall push-ups Beginner
Chest and arms with low load; incline the body to adjust difficulty.
SAFE with careBird-dog Beginner
Core stability on hands and knees; opposite arm and leg extend slowly.
SAFE with careSide plank Intermediate
Lateral core; from knees after trimester 1, or swap for standing side bends.
SAFE with careGlute bridges All
Hip strength; shoulder blades on floor, lift hips to a straight line.
SAFE with careRows (band/dumbbell) All
Pulls shoulders back — the posture fixer for desk workers.
SAFE with careDead bug Beginner
Back-safe core; only in trimester 1 — swap to standing marches after.
SAFE with careCrunches / sit-ups Any
AVOID during and after pregnancy (diastasis risk).
AVOID in pregnancyPlank (long holds) Intermediate
Full plank only in trimester 1; after that use wall or knee plank briefly.
SAFE with careHigh-impact jumping Any
Jump rope, burpees, box jumps — AVOID in pregnancy (joint laxity, pelvic floor).
AVOID in pregnancyDeep twisting Any
AVOID in pregnancy — compresses the abdomen; use open twists with a braced core.
AVOID in pregnancyLying flat on back Any
AVOID after week 16 — can compress the vena cava and reduce blood flow.
AVOID in pregnancyHeavy deadlifts Any
AVOID heavy max-effort lifting in pregnancy; light RDLs fine if already trained.
AVOID in pregnancy