Spring Prenatal Fitness Routine for Expecting Moms
Spring is here, and if you're pregnant, you might be feeling that natural urge to get moving. From my experience as a mom of 5, I can tell you that staying active during pregnancy made each journey so much easier—and spring was always my favorite time to get outside and move.
Staying active during pregnancy isn't just safe—it's beneficial for both you and your baby. A well-designed spring prenatal fitness routine can help manage weight gain, reduce back pain, improve mood, boost energy, and prepare your body for labor.
Through five pregnancies, I learned firsthand how the right exercises made all the difference in how I felt each day. The key is knowing which exercises are safe for each trimester and how to adapt as your body changes.
And if you're preparing for your little one's arrival, don't forget to check out my baby registry checklist to make sure you have everything you need, plus my newborn sleep tips for those early days.
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Spring Prenatal Fitness Routine: Let’s Get Started
First Trimester Spring Fitness Activities (Weeks 1-13)
The first trimester brings exhaustion and nausea, but gentle movement often helps. This is ideal for establishing your routine.
Walking Start with 10-15 minutes and work up to 30-40 minutes. Walk at a moderate pace where you can talk but feel slightly breathless. Spring's mild weather makes this perfect. Walk on flat surfaces, bring water, and go earlier in the morning when you have more energy.
Swimming and Water Aerobics Swimming is excellent because the water supports your weight and takes pressure off joints. The water pressure helps with swelling, and you feel weightless. Safe throughout all three trimesters.
Stationary Cycling Keep resistance low to moderate, maintain 60-80 RPMs, and sit upright. Stop if you feel pelvic pressure. Great for days when weather keeps you indoors.
Prenatal Yoga Focus on cat-cow stretches, child's pose, warrior poses, tree pose, and butterfly pose. Avoid deep twists, intense backbends, and inversions. The breathing techniques you learn will help during labor.
Strength Training Use 60-70% of your pre-pregnancy weights with higher reps (12-15). Safe exercises include squats, lunges, modified push-ups, bicep curls, shoulder presses, and pelvic tilts. Start pelvic floor exercises (Kegels) now—hold for 5 seconds, repeat 10 times, three times daily.
Managing First Trimester Challenges:
Exercise when you have most energy
Eat small snacks before exercising to manage nausea
Invest in supportive sports bras
Remember: moderate exercise does NOT cause miscarriage
Sample Week:
Monday: 30-minute walk
Tuesday: 20-minute strength training
Wednesday: Rest or gentle stretching
Thursday: 25-minute prenatal yoga
Friday: 30-minute walk or bike
Saturday: Water aerobics (45 minutes)
Sunday: Rest or gentle walk
Second Trimester Spring Workout Plan (Weeks 14-27)
The "golden trimester"—nausea lifts, energy returns, and you look pregnant. Optimal time for establishing your fitness routine.
Important Change at 20 Weeks: Avoid lying flat on your back. Use a 45-degree incline, lie on your left side, or do standing exercises instead.
Walking and Light Hiking Increase distance but choose well-maintained, flat trails. Use trekking poles for stability, hike with a partner, and bring plenty of water. Avoid rocky paths and remote areas.
Once baby arrives, you'll love these spring stroller walk tips for safe outdoor adventures.
Prenatal Yoga (Advanced) Focus on hip openers (pigeon, goddess, warrior II), squatting positions, and pelvic floor work. These prepare your body for birth.
Swimming and Water Aerobics As your belly grows, you'll really appreciate the weightlessness. Swim 15-20 minutes or try water walking, leg lifts, and treading water.
Stationary Cycling Increase to 20-30 minutes, 2-3 times weekly. Adjust seat height as belly grows and sit more upright.
Strength Training Focus on functional movements. Key exercises:
For legs: Squats, side lunges, step-ups, wall sits
For upper body: Bicep curls, shoulder presses, rows
For core: Standing side bends, pelvic tilts, bird dogs, Kegels
Common Challenges:
Round ligament pain: Move slowly, support belly, wear maternity belt
Balance changes: Widen stance, hold onto support, move mindfully
Back pain: Cat-cow stretches, swimming, focus on posture
Pelvic pressure: Stop immediately, rest, wear support belt
Sample Week:
Monday: 30-minute walk + 20-minute upper body strength
Tuesday: 45-minute prenatal yoga
Wednesday: 30-minute swimming
Thursday: 25-minute bike + stretching
Friday: 30-minute walk + 20-minute lower body strength
Saturday: Light hike or water aerobics
Sunday: Gentle yoga and pelvic floor exercises
Nutrition Tips: Add 340 extra calories daily (banana with peanut butter and milk). Drink 80-100 ounces of water. Eat protein and carbs within 30 minutes post-workout.
Third Trimester Exercise Modifications (Weeks 28-40)
The third trimester is physically demanding. Staying active is important, but modifications are essential.
What Changes: Significant weight gain, major balance shifts, loosening joints, shortness of breath, swelling, pelvic pressure, and returning fatigue. Reduce intensity substantially and focus on gentle movement rather than "working out."
Walking Shorten walks to 15-20 minutes, slow your pace significantly, and walk on flat surfaces only. Know where bathrooms are located. Walking in late pregnancy helps baby get into optimal position for birth.
Swimming Feels amazing in third trimester. The water takes all pressure off your back, hips, and pelvis. Focus on floating, gentle breaststroke, and water walking.
Prenatal Yoga Heavily modified with lots of props and supported poses. Focus on deep breathing, gentle hip openers, cat-cow, child's pose, and squatting positions. The breathing techniques are invaluable during labor.
Birth Ball Exercises Use for hip circles, gentle bouncing, figure-8 movements, and pelvic tilts. Helps encourage baby into optimal position.
Stretching Some days, stretching is all you can manage. Focus on cat-cow, hip flexor stretches, calf stretches, and butterfly stretch. Do 10-15 minutes before bed.
Pelvic Floor Preparation Practice both contracting (Kegels) and releasing your pelvic floor. During labor, you need to release these muscles. Consider working with a pelvic floor physical therapist.
Labor Preparation:
Squats: 10-15 daily to open pelvis
Pelvic tilts: On hands and knees, 10-15 reps
Side-lying leg lifts: Strengthens hips for labor
Sample Week (35-38 weeks):
Monday: 15-minute walk + stretching
Tuesday: 20-minute swimming
Wednesday: Birth ball + pelvic floor work
Thursday: Rest day
Friday: 15-minute walk + squats/stretching
Saturday: 30-minute swimming
Sunday: Prenatal yoga or stretching
When to Stop: Stop if you experience regular contractions, bleeding, fluid leaking, severe headache, chest pain, extreme fatigue, or decreased baby movement.
Best Spring Prenatal Exercises to Try
Walking: The best prenatal exercise—free, low-impact, adjustable intensity. Stand tall, engage core, take shorter strides. Find routes with bathrooms and shade.
Prenatal Yoga: Reduces back pain, improves flexibility, teaches breathing for labor. Focus on cat-cow, child's pose, warrior poses, butterfly, and modified pigeon pose. Avoid deep twists, backbends, and lying on back after 20 weeks.
Swimming: Zero impact, works entire body, reduces swelling, safe all trimesters. Do breaststroke, backstroke, and gentle freestyle. Avoid butterfly stroke and diving.
Stationary Cycling: Safe cardio with no fall risk. Keep resistance low, sit upright, stop if you feel pelvic pressure. Sessions of 20-30 minutes work well.
Strength Training: Use lighter weights (50-70% pre-pregnancy) with higher reps (12-15). Focus on squats, lunges, modified push-ups, bicep curls, shoulder presses, and rows. For core: standing side bends, pelvic tilts, and bird dogs.
Spring-Specific Considerations for Pregnant Women
Okay, so spring is awesome for prenatal exercise, but there are definitely some things you need to think about that are specific to the season. I learned some of these the easy way and some the hard way!
Seasonal Allergies: Check pollen counts and exercise during low pollen times. Shower after outdoor exercise. Safe medications include Benadryl, Claritin, and Zyrtec (check with your doctor). Use saline spray and keep windows closed on high pollen days.
Sun Protection: Use mineral sunscreens (zinc oxide, titanium dioxide) with SPF 30+. Wear wide-brimmed hats and sunglasses. Avoid peak sun hours (10am-2pm). Pregnancy increases risk of melasma.
Layering for Fluctuating Temperatures: Start with moisture-wicking base layer, add light long-sleeve, and light windbreaker. Dress like it's 10 degrees warmer than actual temperature—you'll heat up quickly. Maternity leggings with supportive belly band are essential.
Looking stylish while staying comfortable? Check out the latest spring maternity style trends for outfit inspiration.
Safe Outdoor Locations: Avoid areas with pesticides, check air quality, stick to well-populated areas, ensure bathroom access, choose stable terrain, and look for shade.
Insect Protection: DEET up to 30% is safe during pregnancy. Also safe: Picaridin and IR3535. Wear light-colored clothing, check for ticks after outdoor exercise, avoid dawn/dusk when mosquitoes are worst.
Timing: Best times are early morning (6-9am) or late afternoon (5-7pm). Avoid midday heat and peak pollen hours.
Essential Spring Fitness Gear
2-3 pairs maternity workout leggings with belly support
Supportive sports bras (size up!)
Supportive sneakers (feet may go up half size)
Wide-brimmed sun hat
Pregnancy-safe sunscreen and insect repellent
Nutrition and Hydration for Spring Prenatal Workouts
Okay, let's talk about fueling your pregnant body for exercise. This is SO important and something I didn't pay enough attention to early on!
Pregnancy increases your nutritional needs, and exercise increases them even more. You need to eat enough to support your baby's growth, your increased blood volume, AND your activity level. It's a balancing act!
Calorie Needs:
First trimester: No extra calories
Second trimester: Add 340 calories daily
Third trimester: Add 450 calories daily
Pre-Workout (30-60 minutes before): Banana with almond butter, apple with cheese, Greek yogurt with berries, or whole grain crackers with hummus.
Hydration: Drink 80-100 ounces daily when exercising. Drink 8-12oz before exercise, 8oz every 15-20 minutes during, and 16-24oz after. Urine should be pale yellow.
Don't forget your breastfeeding essentials for staying hydrated postpartum too!
Post-Workout (within 30 minutes): Chocolate milk, eggs with toast, protein smoothie, turkey and cheese sandwich, or Greek yogurt parfait.
For more nourishing options, explore these spring postpartum recovery foods that support healing after birth.
Key Nutrients: Emphasize protein (75-100g daily), iron, calcium, folate, omega-3s, and fiber. Take prenatal vitamins plus DHA supplement.
Frequently Asked Questions
How much exercise should I do during pregnancy?
Aim for 150 minutes of moderate-intensity activity per week (30 minutes, 5 days). Start with 10-15 minutes if previously sedentary. Always get healthcare provider clearance first.
Can I start a new exercise routine during pregnancy if I wasn't active before?
Yes! Start with 10-15 minute walks three times weekly after doctor clearance. Gradually increase by 5 minutes each week. Stick to low-impact options like walking, swimming, or prenatal yoga.
What exercises should I absolutely avoid during pregnancy?
Avoid fall-risk activities (skiing, horseback riding), contact sports, high-impact exercises (jumping, burpees), lying flat on your back after 20 weeks, scuba diving, hot yoga, and heavy lifting over 25-30 pounds.
Is it safe to exercise outdoors during spring while pregnant?
Yes! Stay hydrated, wear sunscreen, dress in layers, avoid peak heat, stick to well-maintained paths, and use pregnancy-safe insect repellent.
How do I know if I'm exercising too hard during pregnancy?
Use the talk test—you should be able to hold a conversation. Warning signs: breathlessness, dizziness, excessive fatigue, pelvic pressure, contractions, decreased fetal movement, or nausea.
Can exercise help prepare my body for labor?
Yes! Exercise builds endurance, strengthens muscles, and improves flexibility. Studies show up to 30% shorter labor durations. Try squats, pelvic tilts, cat-cow, and walking.
When should I stop exercising during pregnancy?
Stop immediately if you experience vaginal bleeding, contractions before 37 weeks, fluid leaking, dizziness, chest pain, calf swelling, or decreased fetal movement. Call your doctor right away.
Final tHOUGHTS
Your body is doing something incredible—growing a human! Movement is one of the best ways to honor your pregnant body and support this amazing work. Spring is perfect for staying active while pregnant. Enjoy the mild weather and longer days—it's good for body and soul.
The benefits are real: reduced gestational diabetes risk, easier labor, faster recovery, and better mood. Remember, every pregnancy is different, so listen to your body above all else and modify as needed without shame. Find joy in movement, build your support system, and give yourself grace.
As you prepare for baby's arrival, channel that nesting energy with spring cleaning tips, plan those precious newborn photo moments, and consider eco-friendly baby shower favors for your celebration. And if you have a toddler at home, keep them entertained with fun spring crafts while you rest!
Whether you're walking, swimming, doing prenatal yoga, or strength training at home, you're doing something wonderful for yourself and your baby. Once baby arrives, remember that postpartum mental wellness is just as important as physical recovery, and be prepared for sleep schedule changes as the season shifts.
Trust yourself, listen to your body, and enjoy this special time. You've got this, mama!
