--- title: "Prenatal Exercises at Sutter Health" description: "Learn more about prenatal exercises. Talk to your doctor about starting a new routine." url: "https://www.sutterhealth.org/health/prenatal-exercises" --- 1. [Home](https://www.sutterhealth.org/) / 2. [Health and wellness](https://www.sutterhealth.org/health) / 3. Prenatal Exercises # Prenatal Exercises Learn more about moving your body during pregnancy. * * * August 11, 2025Medically reviewed by [Mary Abusief, M.D., FACOG](https://www.sutterhealth.org/find-provider/dr-mary-abusief-1046239946) Staying active during [pregnancy](https://www.sutterhealth.org/services/pregnancy-and-childbirth) can lift your mood, ease common aches and even help prepare your body for labor. You don't need to push yourself hard — just move in ways that feel good and safe for where you are right now.  ## Why It Helps Exercising during pregnancy brings a lot of benefits, including: - Boosts energy and sleep - Helps maintain strength and flexibility - Improves posture and circulation - Relieves back pain and muscle tension - Supports mental and physical health, increases self-confidence and well-being   ## Listen to Your Body Always [check with your provider](https://www.sutterhealth.org/patient-resources/my-health-online) before starting or continuing an exercise routine. Everyone's pregnancy is different, and your needs may change from trimester to trimester. Here are a few safety tips to keep in mind:  - As your belly grows, your balance and joints change-go slow and steady - Avoid high-risk or high-impact activities, or anything that might cause a fall or hit to your belly - Avoid holding your breath — breathe steadily, and exhale on effort - Stay cool and hydrated-drink water before, during and after activity - Make sure you can still talk while you exercise (that's a good sign you're not overdoing it) - Skip movements that involve lying flat on your back after 20 weeks - Occasionally, exercise may stimulate uterine activity or cause other possible problems. If pelvic cramping occurs, stop, hydrate, and rest.   - If something doesn't feel right, stop and check in with your provider  ## What Kinds of Exercise Are Good?  Try some of these to see what you enjoy: - **Cycling (stationary):** Low-impact and stable - **Dance or prenatal movement classes:** Fun, energizing, and great for mood — as long as the movements feel stable and supported - **Pelvic floor (Kegel) exercises:** Build strength to support birth and recovery - **Prenatal yoga or stretching:** Improves flexibility and can reduce stress - **Strengthening exercises:** Just use body weight or light resistance - **Swimming and water aerobics:** Light on your joints, great for circulation - **Walking:** Great anytime and easy to fit into your day Even short sessions — 10 to 20 minutes — can make a difference. If you exercised before pregnancy, you can often continue (with some modifications). If you're starting fresh, that's great too — just ease in. And remember, it's okay to rest when you need to. Movement should help you feel better, not more worn out.  ## Explore related topics [Pregnancy](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Pregnancy%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness)[Healthy Pregnancy](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Healthy+Pregnancy%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness)[Second Trimester](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Second+Trimester%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness) ## Support at Every Step From conception to delivery, our [pregnancy and childbirth](https://www.sutterhealth.org/services/pregnancy-and-childbirth) providers put you first. [Book an Appointment](https://www.sutterhealth.org/find-provider-results?facets=%5B%7B%22i%22%3A%22c_providerSpecialties.specialty.name%22%2C%22v%22%3A%5B%22Infertility%22%2C%22Nurse+Midwife%22%2C%22Obstetrics+and+Gynecology%22%2C%22Reproductive+Endocrinology%22%5D%7D%5D&limit=10&verticalKey=healthcare_professionals) ## Meet our care team ![Mary Abusief, M.D., FACOG](http://a.mktgcdn.com/p/vIpKN-F-qkaLJTty4pEsxDaDl0ukpkV08qGZTwBQD4U/480x480.jpg) [Mary Abusief, M.D., FACOG](https://www.sutterhealth.org/find-provider/dr-mary-abusief-1046239946) Reproductive Endocrinology and Infertility (REI) Obstetrics and Gynecology ```json {"@context":"https://schema.org","@type":"MedicalOrganization","name":"Sutter Health","@id":"https://www.sutterhealth.org/#medicalorganization","url":"https://www.sutterhealth.org","logo":"https://www.sutterhealth.org/static/images/sutter-health-logo.svg","address":{"@type":"PostalAddress","streetAddress":"2200 River Plaza Drive","addressLocality":"Sacramento","addressRegion":"CA","postalCode":"95833","addressCountry":"US"},"areaServed":{"@type":"AdministrativeArea","name":"California"},"sameAs":["https://www.facebook.com/SutterHealth","https://www.instagram.com/sutterhealth/","https://x.com/SutterHealth","https://www.youtube.com/sutterhealth","https://www.linkedin.com/company/sutter-health","https://en.wikipedia.org/wiki/Sutter_Health"]} ``` ```json {"@context":"https://schema.org","@type":"WebPage","name":"Prenatal Exercises at Sutter Health","description":"Learn more about prenatal exercises. 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