In addition to special pregnancy exercise classes (in-person or online), the following sports are particularly suitable for pregnant women: yoga, walking, hiking, gentle jogging, cycling, dancing, or swimming. Depending on your personal fitness level, you can usually continue all of these sports until about six to four weeks before your due date. Gentle stretching and strengthening exercises are especially beneficial at the beginning of pregnancy. From about the fifth month onward, however, you should avoid specific exercises for your abdominal muscles.

By the way: Light cardio exercises boost your energy levels, improve sleep, and can reduce pregnancy discomforts such as swollen feet or back and neck pain. They can even help prevent health problems like gestational diabetes or high blood pressure. Furthermore, a good sense of your body can be beneficial during childbirth and the subsequent postpartum recovery exercises, ensuring that muscles and tendons regenerate quickly after delivery.

Moderate strength training at the gym can usually be continued into the third trimester after consulting your doctor. Water-based exercise with slow and gentle movements is ideal. The water resistance still provides a training effect. Fun fact: Water sports have a diuretic effect, so they can help with swollen legs, fingers, and joints. And with the right maternity swimwear , you'll feel comfortable in your body even as your bump grows.

High-intensity sports (e.g., marathons, HIIT) or those with a high risk of injury are absolutely off-limits throughout your entire pregnancy. This includes all combat and contact sports (e.g., soccer, hockey), as well as gymnastics, horseback riding, diving, and climbing. For the sake of your baby and your pelvic floor, you should also temporarily say goodbye to trampolining, jump rope, and inline skating.

As your basic kit, we recommend the following pieces, which you can then add to as needed depending on how often you train.

• 1 to 2 Sports Nursing Bras
• 2 to 3 Maternity Sports Shirts and/or Sports Tops
• 1 to 2 Maternity Sports Pants
• Breathable Maternity Underwear

It's important that maternity sportswear is made from lightweight, breathable fabrics. Make sure it fits well. After all, you don't want to be constantly tugging at it.

If you swim or want to take an aquagymnastics class, you'll naturally also need well-fitting and supportive maternity swimwear.

Working out without a good sports bra is already super uncomfortable. You can imagine how terrible that would feel during pregnancy, when your breasts get bigger and much more sensitive. That's why a well-fitting Nursing Sports Bra is the absolute most important essential for your workouts!

What makes a good Nursing Sports Bra? Unlike a regular model, a Nursing Sports Bra offers you even more support without constricting your breasts. It significantly reduces breast movement, so nothing uncomfortably jiggles or bounces during your exercises. Wide, adjustable straps as well as sturdy, breathable material are a given with our Nursing Sports Bras. Practical nursing clips or – in our yoga bras, deep Cache-Coeur necklines – allow you to nurse your baby after birth. That also makes our Nursing Sports Bras an important must-have for your postpartum recovery course, which you'll probably want to do together with your baby.

Our sports shirts and tops for pregnant women made from breathable materials are tailored exactly to your needs during pregnancy. Gathers and special cuts give your belly plenty of room to grow and don't constrict it. Most of our sports tops also have a nursing function, so they'll remain your loyal sports companion even after birth.

For every sport, you'll find the perfect maternity sports pants with us, whether for light cardio workouts, gentle yoga routines, or relaxing after sports ? With our breathable sports maternity leggings, there are, for example, models with an under- and those with an over-bump band. Both variants provide support for your belly. What you decide on is a matter of taste – some prefer it when the whole belly is firmly wrapped (over-bump band), some wish for more space for the belly, especially in the warm season (under-bump band). In addition to our sports leggings, you'll also find maternity yoga pants that are particularly stretchy and effortlessly keep up with every exercise.

The natural recovery of your body begins immediately after birth. This often occurs in the form of uterine contractions, known as afterpains, and ensures that the uterus contracts back to its original size. Other parts of your body, like the pelvic floor and abdominal muscles, do not automatically return right after birth; they need active support. You should start doing gentle and specific exercises to stabilize your core no earlier than six to eight weeks after birth. Caution: If you had a C-section, however, the wound must be well healed, the incision should no longer hurt, and a doctor should give you the OK.

Do you want to learn more about this topic? Then stay tuned – our guide on postpartum and recovery will be out soon. In the meantime, you'll also find what you need in our assortment Postpartum Shapewear. Here you'll find comfortable clothing & styles that support your recovery.