Is Spin Class or SoulCycle Safe During Pregnancy? What Experts Say

Here’s what the experts say:

• ACOG: Recommends 150 minutes of moderate-intensity aerobic activity per week during pregnancy, but advises against exercises that involve a high risk of falling or abdominal injury. They also caution against overheating, especially in the first trimester.
• NHS (UK): Suggests that indoor cycling can be safe during pregnancy if you avoid overexertion and stay hydrated. They recommend keeping your heart rate below 140 bpm and avoiding classes that are too intense.
• Mayo Clinic: Notes that stationary biking is a low-impact option for pregnant people, but warns that balance changes in later pregnancy can make it harder to stay stable on the bike.

So, is spin class SoulCycle safe during pregnancy? It depends on how you do it. If you’re a seasoned rider, you can likely continue with modifications. If you’re new to spin, pregnancy isn’t the time to start. And if you have complications like gestational diabetes, high blood pressure, or a history of preterm labor, you’ll need to be extra cautious—or skip it altogether.

The biggest risks in SoulCycle aren’t the bike itself, but the intensity and environment. The room can get hot, the music can push you to go harder than you should, and the choreography (like jumps or standing climbs) can strain your core or throw off your balance. The good news? You can mitigate most of these risks with a few smart adjustments.

Is SoulCycle safe during first trimester of pregnancy?

The first trimester is the riskiest time for overheating and fatigue, which makes SoulCycle a bit trickier. You can still do SoulCycle in your first trimester, but you’ll need to dial back the intensity and listen to your body more than usual. Here’s what to keep in mind:

• Avoid overheating: The first 12 weeks are critical for fetal development, and your core temperature naturally rises during pregnancy. SoulCycle studios are warm, and the workout is intense—combine those, and you could overheat quickly. ACOG warns that overheating in the first trimester may increase the risk of neural tube defects. To stay safe, wear loose, breathable clothing, bring a cold towel, and take breaks to sip water.
• Skip the jumps and sprints: SoulCycle’s signature jumps (where you hover out of the saddle) can strain your pelvic floor and core, which are already under pressure. Sprint intervals can also push your heart rate too high. Stick to seated climbs and moderate resistance.
• Watch for nausea and fatigue: First-trimester exhaustion and morning sickness can make it hard to keep up. If you’re feeling dizzy or nauseous, it’s okay to slow down or skip the class entirely. Your body is working overtime, and pushing through isn’t worth it.
• Stay hydrated: Dehydration can worsen nausea and fatigue. Bring a large water bottle and sip throughout the class—don’t wait until you’re thirsty.

If you’re feeling good and your provider gives the okay, SoulCycle can be a great way to maintain your fitness routine. But if you’re struggling with fatigue or nausea, it’s okay to take a break. Walking, prenatal yoga, or swimming might feel better right now.

Can you do SoulCycle in the second trimester?

The second trimester is often called the “honeymoon phase” of pregnancy—your energy is back, your nausea has (hopefully) subsided, and you’re starting to feel more like yourself. This is the safest time to do SoulCycle, but you’ll still need to make some adjustments. Here’s what to focus on:

• Use the handlebars for balance: As your belly grows, your center of gravity shifts, making it harder to stay stable on the bike. Use the handlebars for support, especially during standing climbs or when you’re getting on and off the bike.
• Avoid lying flat: Some SoulCycle instructors incorporate floor exercises (like crunches or planks) into the cool-down. These aren’t safe during pregnancy because lying flat on your back can compress the vena cava, a major blood vessel that carries blood to your baby. Skip these moves and stay seated or standing.
• Modify the resistance: Your joints are looser now thanks to the hormone relaxin, which can make you more prone to injury. Avoid maxing out the resistance—keep it moderate and focus on form over speed.
• Listen to your pelvic floor: If you feel any pressure or heaviness in your pelvis during the class, it’s a sign to slow down. Standing climbs or jumps can put extra strain on your pelvic floor, which is already working hard to support your growing baby.

If you’re feeling strong, the second trimester is a great time to enjoy SoulCycle—just keep it comfortable. If you’re not sure how to modify, ask the instructor for help before class starts. Most will be happy to suggest alternatives.

Is third trimester SoulCycle safe or risky?

The third trimester is all about comfort and caution. SoulCycle is still possible, but you’ll need to make some big adjustments to stay safe. Here’s what to watch for:

• Skip standing climbs: Standing out of the saddle puts extra pressure on your pelvic floor and can throw off your balance. Stick to seated climbs and keep the resistance light to moderate.
• Avoid jumps and sprints: These moves can jostle your baby and strain your core. Focus on smooth, controlled movements instead.
• Watch for shortness of breath: Your growing uterus is pressing on your diaphragm, making it harder to breathe. If you’re gasping for air, slow down or take a break.
• Stay hydrated and cool: Overheating is still a risk, and dehydration can trigger contractions. Bring a large water bottle and take breaks to cool down.
• Stop if you feel pelvic pressure: If you feel heaviness or pressure in your pelvis, it could be a sign that your baby is descending or that your pelvic floor is overworked. Stop the class and rest.

If you’re feeling up to it, SoulCycle can be a great way to stay active in your third trimester. But if you’re uncomfortable or exhausted, it’s okay to switch to a lower-impact workout like walking or swimming. The goal is to stay moving without pushing yourself too hard.

How many times a week is SoulCycle safe while pregnant?

If you’re used to SoulCycle, you might be wondering how often you can keep going. Most obstetricians recommend 3-4 moderate-intensity workouts per week during pregnancy, but the exact number depends on your fitness level and how you feel. Here’s what to consider:

• Listen to your body: If you’re exhausted, sore, or just not feeling up to it, skip the class. Pregnancy isn’t the time to push through fatigue.
• Keep it moderate: ACOG recommends keeping your heart rate below 140 bpm during pregnancy. If you’re gasping for air or can’t carry on a conversation, you’re working too hard.
• Space out your workouts: Give your body time to recover between classes. If you do SoulCycle on Monday, consider a lower-impact workout (like walking or swimming) on Tuesday.
• Watch for warning signs: If you experience dizziness, shortness of breath, pelvic pressure, or contractions, stop exercising and call your provider.

If you’re new to SoulCycle, pregnancy isn’t the time to start. But if you’re a regular, you can likely continue 1-2 times per week with modifications. Talk to your provider about what’s right for you.

What are the risks of high-intensity spin classes like SoulCycle during pregnancy?

SoulCycle is a fantastic workout—when you’re not pregnant. But during pregnancy, the risks of high-intensity spin classes (like overheating, joint strain, and balance issues) become more serious. Here’s what to watch for:

• Overheating: Your core temperature naturally rises during pregnancy, and high-intensity workouts can push it even higher. Overheating in the first trimester may increase the risk of neural tube defects, while overheating later in pregnancy can cause dehydration and dizziness. SoulCycle studios are warm, and the workout is intense—combine those, and you could overheat quickly.
• Joint strain: The hormone relaxin loosens your ligaments and joints to prepare for childbirth, which can make you more prone to injury. High-impact moves (like jumps or sprints) can strain your knees, hips, and pelvis.
• Balance issues: As your belly grows, your center of gravity shifts, making it harder to stay stable on the bike. Falls are rare in SoulCycle, but they’re not impossible—especially if you’re doing standing climbs or jumps.
• Pelvic floor pressure: SoulCycle’s jumps and standing climbs can put extra pressure on your pelvic floor, which is already working hard to support your growing baby. This can lead to discomfort or, in some cases, pelvic organ prolapse.
• Dehydration: High-intensity workouts make you sweat more, and dehydration can trigger contractions or dizziness. Pregnant people need more water than usual, so sip throughout the class.
• Abdominal separation: Intense core engagement (like during standing climbs) can worsen diastasis recti, a condition where your abdominal muscles separate. This can lead to back pain and a weaker core postpartum.

None of these risks mean you have to give up SoulCycle entirely—but they do mean you need to be smart about how you do it. Skip the jumps, keep the resistance moderate, and listen to your body. If something doesn’t feel right, stop.

Are there pregnancy-safe alternatives to SoulCycle for cardio?

If SoulCycle isn’t feeling right (or if your provider recommends something lower-impact), don’t worry—there are plenty of pregnancy-safe alternatives that’ll keep you moving without the intensity. Here are some of the best options:

• Prenatal yoga: Gentle on your joints and great for relaxation. Look for classes that focus on breathing, stretching, and pelvic floor strength.
• Walking: Simple, free, and effective. Aim for 30 minutes a day at a brisk pace. Bonus: it’s easy to modify if you’re feeling tired.
• Swimming: Low-impact and easy on your joints. The water supports your belly and helps you stay cool. Try water aerobics or gentle laps.
• Stationary biking (low resistance): If you love the bike but want something gentler, try a stationary bike at home or the gym. Keep the resistance low and avoid standing climbs.
• Prenatal Pilates: Focuses on core strength, posture, and pelvic floor health. Look for classes that avoid lying flat on your back.
• Elliptical machine (low impact): Mimics the motion of running without the impact. Keep the resistance moderate and avoid leaning too far forward.
• Barre classes (modified): Combines ballet-inspired moves with light weights and resistance bands. Look for prenatal-friendly classes or modify by skipping jumps and deep squats.
• Prenatal dance classes: Fun, low-impact, and great for your mood. Look for classes that avoid jumps and sudden movements.
• Recumbent bike: The reclined position is more comfortable for your back and belly, especially in the third trimester. Keep the resistance light.
• Water aerobics: Gentle on your joints and great for staying cool. The water supports your weight, making it easier to move.

If you’re not sure where to start, talk to your provider or a prenatal fitness specialist. They can help you find a workout that fits your energy level and comfort.

Does SoulCycle offer prenatal spin classes or modifications?

SoulCycle doesn’t offer dedicated prenatal classes, but many instructors are happy to help you modify the workout. Here’s what you can do:

• Talk to the instructor before class: Let them know you’re pregnant and ask for modifications. Most will suggest alternatives to jumps, sprints, and standing climbs.
• Use the handlebars for support: As your belly grows, your balance shifts. Use the handlebars to stay stable, especially during standing climbs or when you’re getting on and off the bike.
• Skip the jumps and sprints: These moves can strain your pelvic floor and core. Stick to seated climbs and moderate resistance.
• Avoid maxing out the resistance: Your joints are looser now, so keep the resistance light to moderate. Focus on smooth, controlled movements.
• Stay hydrated and cool: Bring a large water bottle and take breaks to sip and cool down. If the room feels too warm, step out for a minute.
• Listen to your body: If you feel dizzy, short of breath, or uncomfortable, stop the class. It’s okay to take it easy.

If you’re not sure how to modify, consider trying a prenatal-specific spin class (like those offered at some gyms or studios) or switching to a lower-impact workout like stationary biking or swimming.

Is Peloton or Flywheel a safer spin option than SoulCycle during pregnancy?

If you’re looking for a spin class that’s easier to modify, Peloton and Flywheel are both safer options than SoulCycle during pregnancy—but only if you use them the right way. Here’s how they compare:

Peloton is the safest option because you can control the intensity, choose prenatal-specific classes, and work out at home (where you can keep the temperature comfortable). Flywheel is a good alternative if you prefer in-studio classes, but you’ll need to modify the workout yourself. SoulCycle is still possible, but it requires the most adjustments.

If you’re new to spin, Peloton’s prenatal rides are a great place to start. If you’re a regular, you can likely continue with modifications—just keep the intensity moderate and listen to your body.

Can you do SoulCycle if you have gestational diabetes or high blood pressure?

If you have gestational diabetes or high blood pressure, you’ll need to be extra cautious with SoulCycle—or avoid it altogether. Here’s what to consider:

• Gestational diabetes: Exercise can help manage blood sugar levels, but high-intensity workouts (like SoulCycle) can cause blood sugar to drop too low. If you do SoulCycle, monitor your blood sugar before and after class, and keep a snack on hand. Stick to low or moderate intensity, and avoid sprints or jumps.
• High blood pressure (preeclampsia or chronic hypertension): High-intensity exercise can raise your blood pressure even further, which can be dangerous for you and your baby. ACOG recommends avoiding strenuous exercise if you have high blood pressure. Instead, opt for low-impact workouts like walking, swimming, or prenatal yoga.
• Listen to your provider: If you have either condition, talk to your OB-GYN before continuing SoulCycle. They may recommend a different workout or specific modifications.

If you’re cleared to exercise, focus on low-impact, moderate-intensity workouts. Walking, swimming, and stationary biking (with low resistance) are all great options. And if you’re ever unsure, err on the side of caution—your health (and your baby’s) comes first.

What do OB-GYNs say about SoulCycle and pregnancy?

Most obstetricians agree: SoulCycle can be safe during pregnancy if you modify the workout and have no complications. But they also emphasize that every pregnancy is different, and what’s safe for one person might not be safe for another. Here’s what OB-GYNs typically say:

• ACOG: Recommends 150 minutes of moderate-intensity aerobic activity per week during pregnancy, but advises against exercises that carry a risk of falling, overheating, or abdominal trauma. They also caution against high-intensity workouts if you have complications like gestational diabetes or high blood pressure.
• NHS (UK): Suggests that indoor cycling can be safe during pregnancy if you avoid overexertion and stay hydrated. They recommend keeping your heart rate below 140 bpm and avoiding classes that are too intense.
• Mayo Clinic: Notes that stationary biking is a low-impact option for pregnant people, but warns that balance changes in later pregnancy can make it harder to stay stable on the bike. They recommend modifying the workout to reduce intensity and avoid falls.

In practice, most OB-GYNs will tell you:

• If you’re a regular rider, you can likely continue SoulCycle with modifications (skip jumps, reduce intensity, stay hydrated).
• If you’re new to spin, pregnancy isn’t the time to start. Try a lower-impact workout instead.
• If you have complications (like gestational diabetes, high blood pressure, or a history of preterm labor), you may need to avoid SoulCycle entirely or switch to a gentler workout.
• Always listen to your body. If you feel dizzy, short of breath, or uncomfortable, stop the class and call your provider.

The bottom line? Talk to your OB-GYN before continuing SoulCycle. They know your medical history and can give you personalized advice. And if you’re ever unsure, it’s okay to take a break—your health (and your baby’s) comes first.

Related items — safety at a glance

If you’re wondering about other workouts, here’s how they compare to SoulCycle during pregnancy:

Myth vs. fact

There’s a lot of misinformation out there about exercise during pregnancy. Let’s clear up some common myths about SoulCycle and spin classes:

Myth: If you did SoulCycle before pregnancy, you can keep doing it the same way.
Fact: Pregnancy changes your body—your joints are looser, your balance shifts, and your heart rate responds differently. Even if you’re a regular, you’ll need to modify the workout to stay safe. Skip jumps, reduce intensity, and listen to your body.

Myth: Spin classes cause miscarriage.
Fact: There’s no evidence that spin classes (or any moderate exercise) cause miscarriage. Most miscarriages are caused by chromosomal abnormalities, not workouts. That said, high-intensity exercise can be risky if you have complications, so always check with your provider.

Myth: You should keep your heart rate below 140 bpm at all times.
Fact: The 140 bpm rule is outdated. ACOG now recommends using the “talk test” instead: if you can carry on a conversation while exercising, you’re likely working at a safe intensity. If you’re gasping for air, slow down.

Key takeaways

• SoulCycle can be safe during pregnancy if you modify the workout and have no complications. Skip jumps, reduce intensity, and stay hydrated.
• The first trimester is the riskiest time for overheating. Wear loose clothing, bring a cold towel, and take breaks to cool down.
• The second trimester is the safest time to do SoulCycle. Your energy is back, but your balance is shifting—use the handlebars for support.
• The third trimester is all about comfort and caution. Skip standing climbs, reduce resistance, and stop if you feel pelvic pressure or shortness of breath.
• Peloton is the safest spin option during pregnancy. You can control the intensity, choose prenatal-specific classes, and work out at home.
• If you have gestational diabetes or high blood pressure, talk to your provider before continuing SoulCycle. You may need to modify the workout or switch to a gentler alternative.
• Listen to your body. If you feel dizzy, short of breath, or uncomfortable, stop the class and call your provider.

Frequently asked questions

Can I do SoulCycle while pregnant if I did it before?

Yes, but you’ll need to modify the workout. If you’re a regular rider, you can likely continue SoulCycle with adjustments—skip jumps, reduce intensity, and stay hydrated. But if you’re new to spin,