Maternity sportswear: what you need for every activity
Exercising during pregnancy is good for you, and in fact, many women continue to work out until shortly before giving birth.
What is often underestimated is how much sportswear affects the experience: a garment that pinches in the wrong place, a bra that doesn't provide enough support, or leggings that slide with every step are not only annoying, they make working out frustrating, and often that is exactly what prompts women to stop sooner than expected.
With the right garments, however, you move better and feel truly comfortable.
This guide helps you choose the right garments for every type of exercise, from the beginning to the end of your pregnancy.
Disclaimer: the contents of this article are for informational purposes only. Any exercise during pregnancy should be agreed upon with your doctor or midwife.
Why maternity sportswear is different from standard sportswear
The temptation to keep wearing your usual sportswear is strong… and understandable! But sooner or later, there comes a point when it really becomes annoying: the waistband slides down, the fabric pulls across your belly, and the bra no longer provides the support it should.
Often, you keep going with adjustments and small compromises until it really becomes impossible.
The main problem with standard sportswear during pregnancy is not the size, it's the cut. Normal leggings have a waistband designed to create a flat silhouette and often pinch right where the belly grows. Classic sports tops often do not take into account the increase in breast size, which can be significant as early as the first trimester of pregnancy.
Maternity sportswear is designed specifically for this: cuts and fabrics made for the changing body. And for those who have tried it, the difference is noticeable, truly…
Maternity sportswear solves these problems with specific designs: elastic bands that follow the belly without compressing it, more stretch fabrics in the areas that change the most (without ever becoming transparent), and cuts designed for the changing body.
In short, not necessarily right away, but from the second trimester onwards, many women feel the need to switch to something dedicated. As always, however, every body is different!
If you are building your maternity wardrobe, you can find a complete guide on how to dress during pregnancy trimester by trimester.
Essential garments for sportswear during pregnancy
Maternity sports leggings
They are the most important garment in a pregnancy sports wardrobe. A good pair of maternity leggings for sports should have:
- Four-way stretch fabric, which follows the body in all directions without resistance.
- A soft high waistband that supports the belly without compressing it, with the option to roll it down when you prefer less coverage.
- Flat or seamless seams to avoid chafing during repeated movement, especially in the inner thigh area.
- Opaque and covering fabric even when stretched: essential for those who do yoga or Pilates with poses that stretch
- Breathability: during pregnancy, body temperature is higher, and leggings that retain heat quickly become uncomfortable.
If you are considering which model to choose, the guide to the best maternity leggings explains in detail the differences between the various models and how to choose.
Sports Top or Maternity Sports Bra
Breasts increase in volume as early as the first weeks of pregnancy and become more sensitive. An inadequate sports bra causes discomfort during movement and, over time, can become a source of pain.
An ideal sports top or maternity sports bra has:
- sufficient support for the new breast volume without excessive compression;
- adjustable straps to adapt to progressive growth;
- soft and breathable fabric in direct contact with the skin and an easy-to-manage closure.
Unlike a normal sports bra, a maternity one should not compress the breasts to hold them in place, but support them in a soft and progressive way.
Maternity jumpsuits
For those who prefer a complete and worry-free look, maternity jumpsuits are a very practical choice. The short maternity jumpsuit is ideal for yoga, Pilates, and gentle exercise in the warmer seasons: it covers the belly with its waistband, leaves the legs free, and can be slipped on in a second. The long maternity jumpsuit is perfect for walking outdoors and for activities in the cooler months.
Both have the advantage of eliminating the matching problem and keeping everything in place during movement.
Maternity swimsuit
If you intend to swim or do aquagym during pregnancy, a maternity swimsuit is a garment worth having.
Standard swimsuits become uncomfortable as the belly grows: the belly tends to slip out of the intended fit, the fabric pulls in the wrong places, and the coverage is no longer adequate.
Maternity models have stretch fabric that follows the belly, a design made to support the increased breasts, and a cut that maintains proper coverage in all positions.
The choice between a one-piece and a two-piece is personal: a one-piece is often more comfortable because it does not create pressure in the abdominal area, but some two-piece models with a high waistband work just as well.
Shoes for sports during pregnancy
Shoes deserve as much attention as garments: as pregnancy progresses, the center of gravity changes, the feet tend to swell, and the arch flattens under the increased weight.
For sports, the features to look for are: a sole with good cushioning, an anatomical insole, a soft upper that leaves room for swelling feet, and adjustable lacing or closure.
Avoid shoes that are too tight or have a completely flat sole without cushioning: they increase fatigue and the risk of back and foot pain.
Sportswear for every activity during pregnancy
Walking
Walking is the most accessible activity and one of the most recommended throughout pregnancy. It does not require special technical garments, but some precautions will certainly improve comfort.
Maternity leggings with a high or mid-rise waistband, a long top in breathable fabric, and a bra with good support are all you need.
For longer outings or during the winter, you can opt for fleece-lined leggings underneath and a soft, easily removable layer on top: during pregnancy, body temperature varies more and you get hot sooner than expected.
Prenatal yoga
Prenatal yoga requires freedom of movement in all directions and fabric that does not become transparent in the most extended poses.
Leggings are the main garment: they must be stretchy enough to follow every pose without restricting movement and opaque enough not to cause embarrassment in poses with legs open.
A fitted but stretchy top or a sports bra with an extra small layer of coverage is the most practical choice: it prevents the top from riding up during poses on the floor or leaning forward and keeps everything in place.
Prenatal Pilates
Prenatal Pilates works a lot on the core and the pelvic floor, with many exercises on the floor. The needs are similar to yoga: stretchy fabric, flat seams to avoid discomfort in poses on the floor, and a waistband that does not slip.
In addition, for Pilates, it is important that the leggings stay in place even during exercises with legs raised or in side poses.
The short maternity jumpsuit is particularly comfortable for Pilates: it keeps everything in place without requiring constant adjustments.
Swimming and water activities
Swimming and prenatal aquagym are among the most recommended activities during pregnancy: the hydrostatic pressure of the water relieves the weight on the joints, promotes fluid drainage, and almost immediately reduces the feeling of heavy legs. In the water, the body feels lighter, and this makes movement more pleasant, especially in the final months when everything else becomes more tiring.
For swimming and aquagym, the maternity one-piece swimsuit is the most suitable choice: standard swimsuits become uncomfortable as the belly grows and often do not offer enough coverage. Maternity models have stretch fabric that adapts to the belly and a design that does not create pressure in the wrong areas.
How to dress for sports trimester by trimester
First trimester: your usual garments with a few precautions
In the first trimester, the belly is not yet there, and in most cases, your usual sportswear still works well.
The only precautions: avoid sports bras that are too compressive if the breasts have already increased in size, and pay attention to rigid elastic bands around the waist if you experience bloating or sensitivity in the abdominal area. There is no need to buy anything new at this stage unless you already experience significant discomfort.
Second trimester: the time to update your sports wardrobe
The second trimester is the time when investing in maternity sportswear makes the most sense. The belly is visible, the body is stable, and you still have the whole pregnancy ahead of you.
A pair of maternity leggings, a suitable sports bra, and one or two stretchy tops are enough to cover most activities.
At this stage, you also tend to be more active: nausea subsides and your energy returns.
Third trimester: comfort and practicality above all
In the third trimester, the belly is large, and any garment that pinches, slides, or requires constant adjustments becomes a source of frustration.
Sportswear should be easy to put on and take off, soft in every area, and stretchy enough not to create pressure.
One-piece maternity jumpsuits are particularly appreciated at this stage: they can be slipped on in thirty seconds and keep everything in place without having to think about it.
What to avoid in sportswear during pregnancy
Some features in sportswear can make exercise less comfortable or even counterproductive during pregnancy:
- Rigid elastic bands around the waist: they compress the abdomen and become increasingly annoying as the belly grows.
- Non-breathable fabrics: by retaining heat, they increase the risk of overheating, which is not recommended during pregnancy.
- Cuts that are too tight in the hip and thigh area: they limit freedom of movement and can hinder circulation.
- Sports bras with very strong compression: they are not recommended during pregnancy because they can compress the already active milk ducts.
- Shoes without cushioning: with the extra weight and change in posture, a flat and rigid sole increases the risk of back and foot pain.
Frequently asked questions about sportswear during pregnancy
What to wear to exercise during pregnancy?
To exercise comfortably during pregnancy, the essential garments are: maternity leggings with a waistband that supports the belly without compressing it, a sports bra with good support and soft fabric, a stretchy top that does not ride up with the belly, and shoes with good cushioning.
For activities like yoga and Pilates, the fabric of the leggings must be opaque even when stretched and have flat seams to avoid chafing.
For more dynamic activities like walking, adding a second easily removable layer is useful because you get hot sooner than expected during pregnancy.
Can you do prenatal yoga during pregnancy? What to wear?
Yes, prenatal yoga is one of the most recommended sports during pregnancy: it improves flexibility, helps manage stress, and prepares the body for childbirth.
For prenatal yoga, the ideal garments are very stretchy and opaque leggings even in maximum stretch poses, a fitted but stretchy top that stays in place in poses on the floor, and a sports bra with soft support.
Avoid garments with rigid elements or that could slip during inverted or balance poses.
When to stop exercising during pregnancy?
In general, in uncomplicated pregnancies, you can continue moderate exercise until the final weeks. International guidelines recommend about 150 minutes of moderate aerobic activity per week for healthy pregnant women.
Every decision should be made in agreement with your doctor or midwife, who knows your specific situation.
Are normal leggings okay for exercising during pregnancy?
In the first few months, if they are soft and stretchy, normal leggings can still work. However, as the belly grows, the waistband starts to slip, the fabric pulls across the front, and the lack of support for the belly becomes increasingly evident during movement.
From the second trimester onwards, specific maternity sports leggings offer significantly greater comfort: they stay in place, do not compress the belly, and do not require constant adjustments during activity.
If you have any doubts, take a look at the dedicated article “do I really need maternity leggings?”
How to choose the size of maternity sportswear?
For maternity sportswear, as with all maternity clothing, the starting point is your pre-pregnancy size. The garments are designed to adapt to your body's growth, so there is no need to get a size up. If you want to understand how to measure yourself correctly, consult our maternity size guide.