What sports can you do during pregnancy? 2026

Getting pregnant is not synonymous with saying goodbye to physical exercise. On the contrary, doing sports activities during pregnancy favors a woman's physical, cardiovascular and muscular condition, controls her weight gain and contributes to greater recovery after giving birth.

Not only that. When a woman does sports, she is able to carry the extra weight of pregnancy more easily, she reduces the possible feelings of stress and anxiety that she may suffer during those nine months, she rests more and better at night and achieves a smaller size of her belly after childbirth.

Amazon Essentials by Sofia Grainge - Summer 2026 Promotion

Advantages to which, according to Juan Jiménez, manager of Anytime Fitness, is added another of great importance: preventing the risk of developing diseases such as preeclampsia (hypertension induced by pregnancy and associated with high levels of protein in the urine) or gestational diabetes.

Now, not all sports are suitable for pregnant women, nor can all pregnant women do the same type of sports. "If you were already doing physical exercise before pregnancy, you can continue doing most of your activities without a problem. But, if you didn't, opt for less intense activities designed specifically for the months of pregnancy," explains Juan Jiménez.

Regardless of the case, pregnant women can choose between several sports, including swimming and aqua fitness, walking and running, low-intensity stationary or elliptical cycling, or Pilates and yoga. Sports to which they can also add exercises that do not require specific facilities and can therefore be done from the living room. Examples? Squats, hip raises, glute kicks, exercises with elastic bands to work biceps and triceps or shoulder presses with dumbbells and seated.

On the contrary, during pregnancy there are sports that, according to Juan Jiménez, are absolutely contraindicated for pregnant women. On that list are soccer, horse riding, boxing, climbing, jumping rope, snowboarding or skiing and diving.

In addition, Jiménez clarifies that after the first trimester, pregnant women should avoid doing abdominal exercises.

Taking these precautions into account, the recommendation is that physical activity be maintained until week 38, and in the best of cases 39, of pregnancy.

Swimming

Swimming is one of the sports that all pregnant women can practice from the beginning to the end of pregnancy.

walk

Walking is one of the physical activities that all pregnant women can do. It is recommended to activate your blood circulation and prevent swelling of your legs and feet.

stationary bike

At a moderate speed, the stationary bike is another sport that pregnant women can do to improve their physical condition.

Aqua Fitness

Exercises linked to aqua fitness help women control their weight during pregnancy and stay in shape for a better and early recovery after childbirth.

Pilates

Pilates exercises help pregnant women fight against possible muscle contractures and pain, especially in the neck and back.

run

Although running is not contraindicated during pregnancy, it is better for women who did not usually do it before pregnancy not to start running right after becoming pregnant. Those who were used to running can continue doing so, however, in moderation and controlling their heart rate.

Elliptical

At a moderate pace, the elliptical is another of the highly recommended physical activities for pregnant women.

Yoga for pregnant women

Yoga not only helps to maintain the physical shape of pregnant women, it also helps to keep at bay the anxiety and stress that can arise during pregnancy.

glute kicks

Among the physical exercises that any pregnant woman can do without having to go to a gym is the butt kick (as indicated in the photograph). This exercise can be done until the last day of pregnancy.

Hip raises

To work the pelvic floor, which supports the weight of the baby and the amniotic fluid, throughout pregnancy, it is highly recommended that pregnant women do hip lifts.

Squats

They can be done at home, in the field and even in the bathroom at work. Squats help maintain the tone of the pregnant woman's body and strengthen her pelvic floor.

Dumbbell exercises

As long as the weight is not too heavy and the back remains straight, pregnant women can strengthen their biceps and triceps by working with dumbbells.