3 Exercises to Modify or Be Mindful of During Pregnancy
Pregnancy doesn't mean you have to stop exercising. In fact, staying active throughout pregnancy can support your physical and mental wellbeing, help you maintain strength and fitness, and may reduce the risk of certain pregnancy complications.
But as your body changes, the way you exercise may need to change too.
Your balance, centre of gravity, joints, pelvic floor and growing belly can all affect how certain movements feel. An exercise that felt great before pregnancy, or even earlier in your pregnancy, may eventually need a little modification.
So rather than giving you a long list of exercises you're not allowed to do, here are three common exercises to be mindful of and some simple ways to modify them.
1. Jumping Exercises
Jumping jacks, jump squats, burpees, skipping and other high-impact movements don't automatically need to disappear from your workout just because you're pregnant.
If you were already doing higher-impact exercise before pregnancy and have an uncomplicated pregnancy, you may be able to continue with some jumping movements as long as they feel comfortable. However, pregnancy changes your joints, balance and the demands placed on your pelvic floor, so it's important to pay attention to how your body responds.
As your pregnancy progresses, you may notice symptoms such as:
Urine leakage
Pelvic pressure or heaviness
Pelvic or abdominal discomfort
Pain
Feeling unstable or uncomfortable with landing
If jumping starts causing symptoms, that's your cue to modify or stop.
Try stepping instead of jumping, lowering the impact, slowing things down, or choosing a different movement altogether.
For example:
Jumping jacks → Step jacks
Jump squats → Squats
Jumping lunges → Reverse lunges
There's no prize for keeping an exercise in your workout just because you used to be able to do it. Your body is changing and your workout can change with it. 💗
2. Exercises With a Higher Risk of Falling or Abdominal Impact
As your belly grows, your centre of gravity shifts and your balance can change. This can make certain activities more difficult and increase your risk of falling.
Think about exercises or activities where losing your balance could result in a significant fall or where there's a risk of being hit in the abdomen.
This might include things like:
Box jumps
Fast movements on unstable surfaces
Certain advanced gymnastics movements
Contact sports
Activities such as downhill skiing or horseback riding
The goal isn't to stop challenging yourself. It's to choose exercises where you can feel stable, controlled and confident.
For example, instead of jumping onto a high box, try step-ups. Instead of an exercise on an unstable surface, try a controlled version on the floor.
And remember: pregnancy isn't the time to prove anything. Controlled and intentional movement is still challenging movement.
3. Traditional Ab Exercises Done Flat on Your Back
Crunches and sit-ups aren't necessarily dangerous exercises during pregnancy, but they may become less comfortable or appropriate as pregnancy progresses.
As your uterus grows, lying flat on your back for extended periods can affect blood flow and may cause symptoms such as dizziness, nausea or feeling unwell. Current Canadian guidelines recommend changing position if exercising on your back causes these symptoms.
Instead of spending your workout doing traditional crunches, you can train your core in a variety of positions that allow you to adapt as your pregnancy progresses.
Try:
Bird dogs
Standing Pallof presses
Heel slides
Standing core exercises
Modified plank variations
And remember, there's no magic point in pregnancy when everyone suddenly has to stop lying on their back. Your symptoms and comfort matter. If being on your back feels completely fine early in pregnancy, that's different from feeling dizzy or uncomfortable—and that's exactly why listening to your body is so important.
The Most Important Rule? Listen to Your Body.
We don't love the idea of creating a giant list of exercises that pregnant women can't do.
For most people with uncomplicated pregnancies, physical activity is encouraged. The current Canadian guidelines recommend accumulating at least 150 minutes of moderate-intensity physical activity each week, including a variety of aerobic and resistance training activities.
Instead of asking:
“Am I allowed to do this exercise while pregnant?”
Try asking:
“How does this exercise feel in my body right now?”
Your answer might change throughout your pregnancy, and that's okay.
You may need to lower the impact, decrease your range of motion, change your position, reduce the weight, slow down, or choose a completely different exercise.
That's not losing progress. That's adapting. And that's what prenatal fitness is all about. 🩷
When Should You Stop Exercising?
There are certain symptoms that shouldn't be pushed through. Stop exercising and contact your healthcare provider if you experience symptoms such as vaginal bleeding, dizziness or fainting, chest pain, regular painful contractions, fluid leaking from the vagina, significant shortness of breath, or calf pain/swelling.
If you have a medical or pregnancy-related condition that affects your ability to exercise, speak with your healthcare provider about what activities are appropriate for you.
You Don't Have to Stop Moving, You Just Might Need to Move Differently.
Pregnancy is a season of change. Your workouts can change with you.
Maybe you swap jumping for stepping. Maybe you trade a box jump for a step-up. Maybe you move your core work from the floor to standing.
Modification isn't a step backwards. It's a way of continuing to move your body while respecting where you are right now.
Meet yourself where you are. Keep moving. Keep growing.
This article is for general educational purposes and is not a substitute for individualized medical advice. Every pregnancy is different. Talk with your healthcare provider about exercise if you have questions or concerns about what is appropriate for you.
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