# What Is the Best Home Workout While Pregnant? **Page type:** Rowing 101 Article **Author:** Lena Desmond · Published June 28, 2022 · Updated June 7, 2023 **Summary:** A guide to safe prenatal exercise across all three trimesters, covering what to do and avoid each trimester, plus three recommended at-home pregnancy workouts: rowing, strength training, and prenatal yoga. --- If you're healthy and your pregnancy is normal, prenatal exercise is safe and encouraged for moms-to-be. (Always check with your OBGYN.) This article breaks down what you should know about exercise during each trimester and provides three safe home workouts you can add to your pregnancy workout plan. --- ## Working Out During the First Trimester The American College of Obstetricians and Gynecologists (ACOG) recommends a combination of aerobic and strength conditioning workouts for pregnant individuals. At this early stage, focus on preparing your postural muscles for carrying a heavy front load — your baby bump. The best exercises will work your back, chest, and abdominals. **Cautions:** Unless your doctor advises otherwise or you have a medical reason to avoid exercise, you can continue your routine, modifying movements to what feels good — so long as morning sickness permits. --- ## Working Out During the Second Trimester In the second trimester, pregnancy hormones start relaxing ligaments that support your joints, making them vulnerable to injury. Focus on joint health and stability while continuing to work your postural muscles. **Cautions:** - The ACOG recommends avoiding any high-impact movements. Workouts should be low to no impact. - Avoid exercise that has you lying on your back. Supine positions can make your uterus press up against the vena cava, a large vein that pumps blood to your heart and the placenta. Opt for seated movements instead. --- ## Working Out During the Third Trimester Workouts in the third trimester should be relatively gentle and aimed at preparing your body for labor. Choose activities with a breathwork component and movements that open the pelvis and strengthen the pelvic floor muscles. Continue to work your postural muscles and protect your joints when possible. **Cautions:** - All second-trimester cautions apply. - As your belly grows and your balance changes, avoid any exercise that tests your balance to minimize the risk of falling. - Experts advise avoiding exercising at altitude. --- ## Best Home Workouts for Pregnancy ### 1. Rowing-Machine Workouts Rowing is one of the best workouts when pregnant and can support you through all three trimesters. - Opens the chest, strengthens the upper back, and stabilizes the core, promoting good posture as your breasts and bump grow. - A no-impact resistance workout, providing the strength-based joint stability needed during the second and third trimesters. - Seated, so it provides relief for ankles, knees, hips, and lower back. - Provides all the benefits of an aerobic workout. - On Aviron's rowing machine, you can dial back resistance as needed and modify the intensity of your workout without sacrificing effectiveness. ### 2. Strength Training Workouts Weight-bearing exercises have been proven to have many benefits for pregnant individuals, including lowered back pain, less maternal weight gain, improved fetal development, and easier labor. Experts recommend that prenatal strength training should: - Focus on reps - Use 70% less weight than you're used to - Consist of exercises that eliminate the risk of colliding with your belly, bending forward at the hips, or losing balance Aviron offers guided strength programs designed by professional athletes that use the rower for pregnancy-safe resistance training. ### 3. Prenatal Yoga Prenatal yoga classes are designed to accommodate the exercise needs of pregnant individuals. They avoid deep twists, balancing poses, and supine poses that aren't ideal for pregnant bodies. - Strike a balance of gentle core work, pelvic floor engagement, and strength work, focusing on stability rather than mobility. - Often include a breathwork component to help manage shortness of breath caused by a growing baby. - Breathwork techniques can also help when working through contractions during labor. --- ## Key Takeaway No matter what form of fitness you choose, the best workout while pregnant is the one that feels best for your body. Prenatal workouts help prepare your body for childbirth, and exercise continues to pay dividends postpartum — supporting mind, body, and spirit as your body transitions after delivery. --- **Tags:** Aviron, Health & Fitness **Canonical URL:** https://www.avironactive.com/blog/best-workout-while-pregnant/