CircleBumpCheckedFilledMedicalBookmarkBookmarkTickBookmarkAddCheckBoxCheckBoxFilled

Awesome Pregnancy Workouts for Every Trimester

You know working out while pregnant is important. You also know you may need to modify your normal routine. Here, we offer up safe exercises specific to your trimester.
save article
profile picture of Katrina Scott
By Katrina Scott, Co-founder of Tone It Up
Updated February 16, 2023
katrina scott from tone it up shows how to do exercises broken down by trimester
Image: Tone It Up

Fitness expert Katrina Scott knows a thing or two about working out while pregnant. The co-founder of Tone It Up, the mega-popular fitness brand, recently became a new mom herself—and she’s sharing pregnancy-safe exercises you can do in each trimester to stay strong and healthy. As always, if you have any specific questions or concerns, make sure to chat with your doctor and get the green light before getting started.

First Trimester Exercises for a Total Body Pregnancy Workout

When it comes to working out while pregnant, especially early on, time and energy are two of the biggest challenges. This first trimester workout is perfect to fit in a quick, energizing strength routine that’ll tone you up from head to toe. Do the following circuit two to three times, resting for 60 seconds (or as long as you need) between circuits.

Image: Tone It Up

Squat and Press

Sculpts your legs, butt and shoulders.
Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height. Keeping your chest up and core engaged, lower into a squat position, keeping your booty back and thighs as close to parallel to the ground as possible. Driving though your heels, come back up to standing as you press the dumbbells overhead. Do 15 reps.

Image: Tone It Up

Reverse Lunge and Curl

Tones your legs, butt and biceps.
For this first trimester exercise, begin standing with feet together, holding a dumbbell in each hand at your sides. Engaging your core, step your right foot back and lower until your legs are bent at 90 degrees and your back knee is hovering just above the ground. At the same time, curl the dumbbells up to your chest. Come back up to standing by stepping the right foot forward and lowering the dumbbells back down. Repeat on the other side. Do 12 reps on each side.

Related Video

Single Arm Row and Tricep Kickback

Sculpts your back and triceps.
Begin with your left foot in front of the right, left knee slightly bent and left hand resting on your left thigh. Hold a dumbbell in your right hand, arm extended toward the ground. Row the dumbbell up to chest height, keeping your elbow tucked closely to your side, then extend your arm straight behind you. Reverse the motion back to start position. Do 12 reps on each side.

Image: Tone It Up

Bird Dog

Tones your butt, arms and core.
Start this first trimester workout on your hands and knees with a flat back and core engaged. Extend your right leg straight behind you as you extend your left arm in front of you. Return to start position and repeat on the other side. Do 12 reps on each side.

Image: Tone It Up

Side Plank Crunch

Sculpts your obliques and shoulders.
Start in a modified side plank position propped up on your left hand with your left (bottom) knee on the ground and right (top) leg extended out straight. Reach your right arm directly overhead. Bring your right elbow to meet your right knee as you engage your obliques. Return to start position and repeat. Do 12 reps on each side.

Second Trimester Exercises for an Upper Body Pregnancy Workout

This second trimester workout routine focuses on strengthening your postural muscles so you stay strong, properly aligned and pain-free throughout your pregnancy. After all, you’ve got to support that growing bump! Do the following circuit two to three times for an amazing arm workout that tones your biceps, triceps, shoulders and postural muscles. Rest for 60 seconds between circuits. And don’t forget to hydrate!

Image: Tone It Up

Curl and Press

Sculpts your biceps and shoulders.
Stand feet hip-width apart, holding a dumbbell in each hand at your sides. Keeping your chest tall and core engaged, curl the dumbbells up to shoulder height, then press them overhead. Reverse the motion and repeat. Do 15 reps.

Image: Tone It Up

Bent Over Fly

Sculpts your shoulders and back.
Begin this second trimester exercise by standing with your knees bent, holding a dumbbell in each hand, palms facing each other. Hinge forward at the waist, keeping a flat back. Raise both arms to the sides, maintaining a slight bend in the elbows as you squeeze your shoulder blades together. With control, lower the dumbbells back to start position. Do 15 reps.

Image: Tone It Up

Single Arm Row

Tones your back and arms.
Begin with your left foot in front of the right, left knee slightly bent and left hand resting on your left thigh. Hold a dumbbell in your right hand, arm extended toward the ground. Row the dumbbell up to chest height, keeping your elbow tucked closely to your side, then return to start position. Do 15 reps on each side.

Image: Tone It Up

Alternating Forward Raise

Tones your shoulders and arms.
For this second trimester workout, begin standing tall, holding a dumbbell in each hand and palms resting against the front of your thighs. Raise your right arm straight in front of you to shoulder height, then return to start position. Repeat on the left side. Do 15 reps on each side.

Image: Tone It Up

Tricep Push-Up

Sculpts your triceps and chest.
Come down to your hands and knees and position your hands slightly closer than shoulder-width apart. With arms straight (elbows not locked), lower your hips until your body forms a straight line from head to knees. Keeping your elbows tucked close to your body, lower yourself as close to the ground as possible (bump permitting), then press back up. Do 12 reps.

Third Trimester Exercises for a Lower Body Pregnancy Workout

A strong butt and legs are everything during your third trimester (not to mention delivery and beyond!). The best thing about booty workouts? You can do them throughout your whole pregnancy! Repeat the following circuit two to three times through, resting for 60 seconds (or as long as you need) between circuits. And of course, remember to hydrate.

Image: Tone It Up

Plié Squat and Pulse

Sculpts your entire lower body.
For this third trimester workout, stand with feet wider than hip-width apart, toes pointed out, holding a dumbbell in both hands and arms extended down in front of you. With chest tall and core engaged, lower straight down until your thighs are as close to parallel to the ground as possible. Pulse one inch up, then one inch down, and drive through your heels to come back up to standing. Do 15 reps.

Image: Tone It Up

Single-Leg Deadlift

Sculpts your butt, legs and core.
Stand with feet together, holding a dumbbell in each hand in front of your hips. Shift your weight to your left foot, knee softly bent. (Use your right foot as a kickstand if needed for extra balance). With a flat back, hinge at the hips and lower your torso to the ground, reaching the dumbbells toward your standing foot as your right leg extends straight behind you. Engaging your butt and core, drive through your standing heel to come up to standing. Do 12 reps on each side.

Image: Tone It Up

Side Lunge

Sculpts your butt and legs.
Begin this third trimester exercise by standing with feet together (or hip-width apart for extra balance), toes pointed forward and holding a dumbbell in each hand at your sides. Take a big step to your right with your right foot as you sit back in your hips and extend your left leg straight. Come back up to standing, engaging your butt and core. Do 12 reps on each side.

Image: Tone It Up

Tabletop Booty Lift

Sculpts your butt and core.
Start on your hands and knees and extend your right leg straight behind you, toe resting lightly on the ground. With your back flat and core engaged, lift your right leg up to hip height, then lower. Do 15 reps on each side.

Image: Tone It Up

Side Plank and Leg Lift

Sculpts your butt, thighs and obliques.
Start this third pregnancy workout in a modified side plank position propped up on your left hand with your left (bottom) knee on the ground and right (top) leg extended out straight. Rest your right hand on your right hip. Lift your right leg to hip height as you engage your obliques. Return to start position and repeat. Do 12 reps on each side.

For more pregnancy workouts—including strength training, total-body sculpting and more—download the Studio Tone It Up app. Head over to the app’s Pregnancy On Demand channel to find tons of amazing pregnancy exercise routines just for you.

Katrina Scott holds a Bachelor’s degree in Health Promotion and Fitness and is certified as a Master Trainer and Group Fitness Instructor. She started Tone It Up with co-founder Karena Dawn in 2009, a fitness brand that has grown to offer workout routines through its app and website, as well as nutrition plans, apparel and more. She welcomed her first child in October 2018. Follow her on Instagram @katrinaascott.

Published October 2018

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

save article
ADVERTISEMENT

Next on Your Reading List

postpartum mother exercising at home next to newborn baby
Study: This Much Exercise Helps Prevent & Treat Postpartum Depression
By Wyndi Kappes
kellyn taylor holding newborn baby with husband
Mom Finishes First Among US Women in NYC Marathon 10 Months Postpartum
By Wyndi Kappes
pregnant woman lifting weights for exercise
8 Benefits of Exercise During Pregnancy
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
close up of two pregnant woman sitting on yoga mats in the sun
Everything You Want to Know About Prenatal Yoga
Medically Reviewed by Kendra Segura, MD
pregnant woman power walking in outdoor park
A Pregnancy Workout Plan to Get You Through Each Trimester
Medically Reviewed by Kendra Segura, MD
fitness instructor demonstrating how to do kegels
How to Do Kegel Exercises
Medically Reviewed by Kendra Segura, MD
pregnant woman doing yoga exercise outside on sunny day
Exercise During Pregnancy: How Much Is Too Much?
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
lindsay arnold launches pregnancy workout program with the movement club
DWTS Pro Lindsay Arnold Creates Prenatal Workout Series While Pregnant
By Wyndi Kappes
pregnant bethany hamilton in nature
Bethany Hamilton on the Ups and Downs of Working Out While Pregnant
By Wyndi Kappes
Woman exercising during pregnancy
Exercising for Two: the Dos and Don’ts of Pregnancy Workouts
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
pregnant woman doing an online at home workout
12 Best Online Prenatal Workouts for Moms-to-Be
Medically Reviewed by Kendra Segura, MD
pregnant woman in fitness clothes
Your Guide to Safe Pregnancy Ab Workouts
Medically Reviewed by Kendra Segura, MD
pregnant woman walking in the park on a sunny day
This Prenatal Exercise Could Cut Your Dementia Risk in Half
By Wyndi Kappes
ADVERTISEMENT
4 Ways a Strong Lower Body Can Support Your Pregnancy
4 Ways a Strong Lower Body Can Support Your Pregnancy
By Kseniya Sovenko
5 Myths About Core Workouts During Pregnancy, Debunked
5 Myths About Core Workouts During Pregnancy, Debunked
By Kseniya Sovenko
fitting prenatal exercise into your busy schedule
6 Easy Ways to Fit Prenatal Exercise Into Your Busy Schedule
By Elena Donovan Mauer
Athlete Lindsay Flach competes in Olympic trails while 18 weeks pregnant.
Meet the Heptathlete Who Competed in the Olympic Trials at 18 Weeks Pregnant
By Nehal Aggarwal
ADVERTISEMENT
Pregnant woman and her friend walking with baby in stroller for exercise.
Exercises That Aren't Safe During Pregnancy
By Tracey Mallett
Pregnant woman breathing deeply, part of Nike's motherhood campaign.
New Empowering Nike Ad Features Pregnant and Breastfeeding Athletes
By Nehal Aggarwal
fitness influencer and peloton instructor Robin Arzón, who is currently pregnant
Robin Arzón on Empowering Women as They Move Through Pregnancy
By Lauren Kay
ADVERTISEMENT
Article removed.
Article removed.
Name added. View Your List