11 Doctor-Approved Pregnancy Exercises Safe for Every Trimester

2. Swimming and water aerobics

Swimming is a top pick for pregnant people who need joint-friendly movement. Water supports body weight, reduces pressure on the spine and hips, and eases swelling in the legs. OB/GYN practices and prenatal care guides list pool-based activities among safe options for most pregnancies. A gentle swim or water aerobics class can improve cardiovascular fitness while minimizing impact and risk of falls. Many women find the buoyancy soothing as their belly grows.