Moderate and regular exercise during your pregnancy can help reduce back pain, make childbirth easier, reduce excessive weight gain, and improve the health for you and your baby. During your pregnancy, your ob/gyn doctor or midwife will recommend that you get at least 30 minutes of exercise each day.

The benefits of exercise that were present before you were pregnant still apply now that you are carrying a child. With proper exercise you can achieve:

  • Better sleep
  • Muscle strength
  • Increased energy
  • Decreased fatigue

Some great activities that are safe while you are pregnant:

  • Swimming
  • Yoga
  • Walking
  • Stationary Bikes
  • Light and Low Impact Aerobics

Is Dancing Safe While You Are Pregnant?

Yes! Not only is dancing a safe form of exercise while you are pregnant, it is also a very fun way to exercise.

Before you consider dancing or any other exercise while you are pregnant, you should consult your physician or midwife.

Dancing allows you to increase flexibility and tone muscles while moving to the music that you love.

Dancing During The First Trimester

Some tips for dancing in your first trimester of pregnancy:

  • Stretching

– You should make it a habit to stretch regularly. The American College of Sports Medicine recommends that you should be stretching each major muscle group at least two times a week for 60 seconds.

  • Warm Up

– Without a proper warm-up, you could strain joints and ligaments, which could lead to injuries.

  • Take It Slow

– Adjust the intensity of your dance moves by how you are feeling. If you get tired and sore from certain moves, stop and substitute with an alternative.

Dancing During The Second and Third Trimesters

  • As your pregnant belly gets bigger you might need to make modifications to your dance routine. As each week progresses, your center of gravity also changes. Avoid moves that cause you to feel unstable and slow down if you feel that you are losing your balance.
  • If you are in a group dance class, ensure that you have an arm’s and leg’s length between you and other people. You do not want to risk injury by accidentally getting kicked or pushed.

Ballroom and Salsa Dancing are excellent ways to get your heart rate up as you move across the floor. You and your dance partner may need to adjust movements as your belly expands.

  • Wear proper fitting shoes for the style of dance you’ll be doing. Your feet can swell and become larger during pregnancy. Dancing can reduce the amount of swelling.


Dances to Avoid During Pregnancy


  • Avoid dances that require the movements to be too jerky.
  • Avoid dances that are too vigorous or strenuous.
  • Do not do any dance that involves jumps, leaps, twists, or other forms of aerial moves.


If you have any questions about dancing while you are pregnant or you like to schedule a lesson, please give us a call at 919-872-0111 or use the contact form below.

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