Let’s be real—being pregnant in the summer can feel like nature’s way of turning up the difficulty level. The heat, the humidity, the swollen ankles… oh joy. But here’s the good news: you don’t have to give up working out just because you’re growing a tiny human and sweating buckets.
Keeping your body moving (safely, of course!) can help reduce pregnancy aches, improve sleep, and boost your mood, which we all know comes in handy when your feet no longer resemble feet. Ready to stay fit and cool this summer? Let’s discuss the best safe summer workouts for expecting moms.
Why Summer Exercise While Pregnant Actually Rocks
Okay, I know what you’re thinking—“Exercise? In THIS heat?” But hear me out:
- You’ll sleep better at night. (As much as a pregnant person can, anyway.)
- It helps with circulation, which means fewer swollen ankles.
- Movement boosts your mood, and trust me, your mood will thank you.
The key here is finding activities that don’t leave you feeling like a grilled cheese sandwich.
1. Walking (Yes, Really!)
Why It Works:
It’s simple, free, and easy on the joints. Walking gets your heart rate up without raising your body temperature too much.
Tips:
- Walk early in the morning or after sunset to avoid peak heat.
- Invest in a good pair of breathable sneakers.
- Don’t forget your water bottle. Hydration = survival. 🙂
2. Swimming
Why It’s a Game-Changer:
Floating in a pool while pregnant? HEAVEN. Swimming supports your body, reduces swelling, and feels ah-mazing in the summer heat.
Bonus Perks:
- Full-body workout with zero joint strain.
- You’ll feel like a mermaid. Sort of. Maybe. Just go with it.
3. Prenatal Yoga
Why It Rocks:
Stretch, breathe, and prep for labor without breaking a sweat (literally). Plus, many yoga studios offer prenatal-specific classes.
Tips for Summer:
- Do it indoors with AC or use a fan. Hot yoga is a big nope.
- Wear loose clothing and use a cooling towel.
4. Stationary Biking
Is It Safe? Yup!
If you have decent balance and no restrictions from your doctor, a stationary bike is a great low-impact cardio option.
Summer Tip:
Set it up inside with a fan blasting and your favorite feel-good playlist going.
5. Prenatal Pilates
What’s So Great?
Pilates strengthens your core (super helpful when your belly starts taking over your life) and improves posture.
Best Practice:
Join a prenatal class or follow an online workout designed for pregnancy, because regular Pilates might make you cry. Not joking.
6. Water Aerobics
Why You’ll Love It:
Think swimming, but sassier. These low-impact classes keep you moving without overheating.
Pro Tip:
Look for community centers or gyms that offer prenatal aqua fitness classes. You’ll meet other mamas too!
7. Dancing (Yes, Really!)
Let Loose:
Nobody said workouts had to be boring. Crank up your favorite tunes and dance around your living room like nobody’s watching.
Keep It Safe:
Stick to gentle movements, and avoid any jumping or fast spins unless you’re aiming for an impromptu chiropractic visit.
8. Light Strength Training
Is It Worth It?
Absolutely. Keeping your muscles toned helps with labor and postpartum recovery.
What to Use:
- Light dumbbells (3–5 lbs.)
- Resistance bands
- Your body weight (hello, wall squats!)
9. Prenatal Stretching
Underrated but Magical:
Regular stretching improves flexibility, eases back pain, and helps prep your body for labor.
Easy Add-Ons:
- Shoulder rolls
- Cat-cow stretch
- Hamstring and hip flexor stretches
10. Outdoor Strolls with a Buddy
Why It’s Fun:
Walking with a friend = accountability + entertainment. It makes the time fly and keeps your spirits up.
Heat Warning:
Wear a hat, sunglasses, and SPF 50. And if your friend doesn’t bring snacks… re-evaluate that friendship.
Tips to Stay Safe While Exercising in the Heat
- Hydrate like it’s your job.
- Avoid outdoor workouts between 10 AM and 4 PM.
- Listen to your body. If it says “nope,” it means nope.
- Talk to your healthcare provider before starting anything new.
My Favorite Pregnancy Workout Essentials
Here’s what helped me survive third-trimester workouts without turning into a puddle:
- Cooling towel
- Supportive sports bra
- Maternity leggings (trust me on this)
- Electrolyte water packets (because regular water gets boring)
Final Thoughts
Look, staying active during pregnancy isn’t about pushing yourself like a boot camp warrior. It’s about feeling good, staying mobile, and doing what works for you. Whether that’s swimming laps, stretching on the mat, or waddling around the block with snacks in hand—you’re doing amazing.
Now go grab that water bottle, throw on your comfiest leggings, and move that gorgeous mama bod! 💪
And hey—if all else fails, there’s always prenatal nap workouts. They’re not a thing… yet. 😉
