However far along you are, staying active during pregnancy can be a huge support for your body and your mood — and Mom Moves is here for you at every stage, starting from the moment you find out your little workout buddy is on the way. Here's how things shift trimester to trimester, and where to find the right workouts in the app.
Is It Safe to Work Out?
👩🏻⚕️ Always start with your provider:
Before continuing or starting any workout routine, get clearance from your healthcare provider so you feel confident moving forward safely.
For most healthy pregnancies without complications, ACOG (American College of Obstetricians and Gynecologists) supports aerobic and strength training for about 150 minutes a week. That can look like five 30-minute sessions, or even a few 10-minute chunks on busier days — whatever fits your life.
👀 Heads up on your Moves App calendar: by default, we put Weekly Moves on your calendar when you join the Moves App. If you've been with us a while and know Weekly Moves well, some moms choose to stick with it until their belly gets in the way 😉 — but if you're new or you'd rather switch to pregnancy-specific programming right away, you can unfollow Weekly Moves and move to Mom Moves any time, starting in your first trimester.
What Changes Trimester to Trimester
First Trimester
Mom Moves is there for you from day one — you don't need to wait until you're "showing" to switch over.
Programming starts with slightly lower volume and intensity to work around early symptoms like fatigue and nausea.
We introduce core and mobility work early on to help reduce the risk of common pregnancy-related aches and injuries later on.
Second Trimester
Many moms feel a genuine energy boost once first-trimester symptoms ease — it's a great time to keep building strength if your provider has cleared you.
Mom Moves shifts into sumo-style squats and deadlifts to make room for your growing belly, and starts limiting higher-impact movements like plyometrics.
Research links strength training during this window to reduced lower back pain, better mood, and lower rates of preeclampsia and gestational diabetes.
Third Trimester
Sumo and plié-style squats and deadlifts continue to give baby room to grow.
Time spent lying flat on your back is limited to protect blood flow.
Around 35 weeks, programming shifts focus toward labor prep and hip-opening mobility, alongside pelvic floor cues.
Safety Guidelines to Keep in Mind
Listen to your body: if something feels off, modify or stop — this isn't the time to chase a new PR.
Stay hydrated and avoid overheating — choose well-ventilated spaces, loose clothing, and skip the sauna or hot tub.
Limit time on your back after the first trimester to protect circulation to you and baby.
Stop immediately if you feel dizzy, short of breath, or notice pain, contractions, or bleeding, and check in with your provider.
A few conditions mean you should check with your provider before you start training, including gestational hypertension, preeclampsia, ruptured membranes, placenta previa, bleeding in the second or third trimester, or risk of premature labor. When in doubt, ask your provider what's right for you.
If a Move Doesn't Feel Right
It's completely okay to skip or swap any exercise that doesn't feel safe or comfortable — you never have to push through something that feels wrong for your body. Use the Alternate Exercise option during your workout to swap in something that feels better.
Where to Find Trimester-Specific Workouts in Moves
Mom Moves is our prenatal program, developed with a Doctor of Physical Therapy specializing in Pelvic Floor and Women's Health, and it's built to adapt as you move through each trimester.
To get started: tap Programs, scroll down to Prenatal, then choose your current trimester (1, 2, or 3) and start at Week 1. You don't need to match your exact pregnancy week — just start where your trimester is.
As always, this is general guidance and not a substitute for medical advice — your provider knows your pregnancy best 💙
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com — we're dedicated to making sure you have the best experience possible!