How I Modified Exercise During My Twin Pregnancy (And What Actually Worked)
Before we dive in → grab my FREE Twin Mom Core & Pelvic Floor Starter Guide, a gentle, twin-mom-friendly starting point to reconnect your deep core and pelvic floor.
If you're navigating a twin pregnancy and wondering how to safely modify exercise, here’s exactly what I did from the first trimester to 36+4. You’ll learn:
How I adapted movement as my twin pregnancy belly grew
The exercises I stopped, shifted, and prioritized
The key twin pregnancy symptoms that changed the way I moved
What helped me stay strong, comfortable, and prepared for twin labor and delivery
The mindset shift that made movement feel doable—not overwhelming
How these changes made my twin postpartum recovery smoother
Want more context? Read about What It Felt Like to Carry Twins to 36 Weeks + 4 Days here.
My Twin Pregnancy Exercise Story: What Shifted, What Stayed, and What I Let Go
Every twin pregnancy is different, but here’s the honest truth: I couldn’t just “listen to my body” and hope for the best. Carrying two babies meant more pressure, more fatigue, and more need for intention.
When I first found out I was pregnant with two, I fully expected my providers to tell me to stop lifting and stop running. But that wasn’t the case. I was able to continue doing what I loved—and it played a huge role in supporting my mental health throughout my pregnancy.
1. The Mindset Shift That Saved My Twin Pregnancy
Before getting into what I changed week by week, here’s the foundation that mattered most:
I stopped trying to ‘maintain fitness’ and instead focused on ‘supporting my changing body.’
This meant:
No chasing PRs
No pushing through discomfort
No comparing this pregnancy to singleton moms
It became all about function over fitness.
Want to read more about what recovery looked like?
2. How I Modified Exercise Trimester by Trimester
First Trimester: Setting the Foundation
Even before my belly showed, I felt:
Exhaustion
Pelvic pressure & heaviness
More shortness of breath with movement
I wanted to stay active throughout my pregnancy—while also protecting my body and keeping my babies safe.
What worked:
Running 30–45 minutes, taking walking breaks as needed, staying hydrated
5–10 minute core connection sessions (breathwork + deep core activation 3–4x/week)
Strength training using separate upper- and lower-body days (no modifications needed yet)
Avoiding anything that didn’t feel good or increased nausea
I also emphasized core and hip stability work, since these often influence the most common aches and pains of pregnancy.
Second Trimester: When My Twin Pregnancy Belly Really Showed Up
This is where modifications became non-negotiable.
Symptoms that changed everything:
Rapid belly growth
Round ligament pain
Pelvic pressure
Low back tightness
What I changed:
Shortened workouts to 20–25 minutes
Stopped high-impact work (I stopped running at 19 weeks)
Prioritized strength work for hips, glutes, and upper body
Added daily mobility and stretching
Avoided long bouts of standing or unsupported core exercises
Third Trimester: Exercise Became Support Work, Not Workouts
By 30 weeks, I was feeling:
Intense pressure
Difficulty breathing
Braxton Hicks contractions when I overdid it
Hip pain
What actually worked:
Indoor walking (heat made everything worse)
Side-lying or seated strength exercises
Foam rolling + gentle mobility
Breathwork before bed
Zero guilt for skipping workouts
Around 30–32 weeks, I significantly slowed down. I was uncomfortable, experiencing frequent Braxton Hicks, and needed far more rest. I continued walking up until I gave birth—very short distances, very slow, with breaks.
3. The 5-Step System I Used to Modify Every Exercise
This simple framework helped me stay active without harming my core or pelvic floor.
Step 1: Check alignment first
Stacked ribs, soft knees, relaxed shoulders.
Step 2: Start with breath
Inhale wide; exhale to lift and support the pelvic floor.
Read more here
Step 3: Reduce load or range
Smaller movements are better than strained movements.
Step 4: Choose supportive positions
Side-lying, all fours, seated, tall kneeling.
Step 5: Stop at the first sign of symptoms
Coning, heaviness, leaking, pulling, or pressure = modify or stop.
FAQ: Twin Pregnancy & Exercise
Can you run during a twin pregnancy?
Some can, many can’t without symptoms. It all comes down to pressure management—not rules.
What exercises should twin moms avoid?
Anything that increases doming, pain, leaking, or pelvic heaviness. This looks different for everyone.
Does strength training help with twin labor and delivery?
Yes. Smart, supported strength work improves pushing mechanics, posture, and recovery.
Do twin pregnancy symptoms require different exercise modifications?
Absolutely. More load, more fatigue, and more pressure require more support and intentional choices.
Final Note: Your Twin Pregnancy Exercise Checklist
Here’s a simple, repeatable guide for moving safely during a twin pregnancy:
Prioritize breathwork daily
Choose strength training over high-impact cardio
Keep workouts short and supportive
Avoid anything that increases pressure
Switch positions as your twin pregnancy belly grows
Add mobility work every night
Stop at the first sign of symptoms
Think “support,” not “performance”
Want Help Tailored to Twin Pregnancy?
Learn more about my 1:1 coaching services — including prenatal strength, pelvic floor support, and postpartum recovery guidance designed specifically for twin moms.