Can You Do Elliptical While Pregnant?

While pregnant, using an elliptical delivers a low-impact cardiovascular workout and muscular toning.

Elliptical machines, rather than using an unnatural action like stair steppers, provide the natural movement of walking or running.

Natural movement puts less stress on joints and muscles, making it an excellent pregnant workout.

Pregnancy workout by elliptical

Stretch before Exercise

Before you begin the exercise, stretch your hamstrings lightly. Sit with your legs out in front of you on the floor. Lean forward slowly, reaching for your feet.

Hold for five sets of 20 seconds. After your workout, remember to do some mild stretching.

How to Use While Pregnant

While pregnant, you can use an elliptical machine every day. Wear light, loose-fitting clothing and maintain correct posture.

Stay hydrated and reduce stress on your body and fetus by drinking water throughout your workout.

Use an external heart rate monitor or a computerized elliptical to keep track of your workout intensity and other metrics like speed, distance, and calories burnt.

High-Low Interval Workout

Warm up for five minutes without resistance at a comfortable speed. Determine your baseline by increasing resistance for five minutes at a slightly higher level than your warm-up level.

Increase the resistance slightly above baseline and walk for three minutes.

Then, for five minutes, return to baseline. Maintain a smooth and comfortable stride. Then, for two minutes, increase the resistance above baseline. Finally, cool down for five minutes at zero resistance.

Is The Elliptical Okay to Use While Pregnant?

The elliptical machine is a low-impact, versatile way to get in some good aerobic exercise.

You get to workout your entire body without putting unnecessary stress on your hips, knees, or ankles, as opposed to impactful exercises like running or dull ones like riding a stationary bike.

In addition, the elliptical provides a natural movement pattern, and you may customize the intensity and resistance level to meet your demands.

If you don’t want to stress your lower body muscles, lower the resistance and use the elliptical for longer periods of time.

You’ll be able to burn a reasonable number of calories while still avoiding the rapid weight gain that is normal during pregnancy.


The first and most important thing to do before beginning is to check with your doctor to see if it is safe for you to exercise. It will be for most of us, but each of us is unique.

Discuss your proposed exercise plan with your doctor, as well as any precautions that may apply to your specific situation.

If you are given the green light and are physically active prior to becoming pregnant, you should be able to continue with your regular exercise routine.

In fact, the American Congress of Obstetricians and Gynecologists (ACOG) recommends that pregnant women exercise for 30 minutes or more on most, if not all, days of the week, unless they have a medical condition or a pregnancy.

How often is the elliptical in pregnancy? Operating frequency

We try to exercise on the elliptical 3 to 5 days a week, perhaps alternating days of exercise and days of relaxation. If we were already active prior to becoming pregnant, we can train on a daily basis (with the doctor’s permission).

It will only be beneficial to us! Three months, six months, and nine months of prenatal training One thing moms should remember is that each trimester of pregnancy necessitates a new type of physical activity because we are constantly changing for nine months before the birth.


As you climb and dismount the elliptical, have a firm grip on it. Because your balance is compromised while pregnant, keep your hands on the handlebars throughout your workout. If you feel light-headed or in discomfort, you should stop exercising.

Slow down or stop exercising if you can’t speak normally while doing so. Before beginning any fitness regimen while pregnant, speak with your doctor. Despite the fact that some elliptical machines fold up and have wheels for storage, pregnant women should not lift or move the machine.

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