Home › Workouts › Exercise during pregnancy
Exercise during pregnancy
In an uncomplicated pregnancy, medical guidelines recommend staying active: it often helps with mood, sleep and back pain. But every pregnancy is different: talk to your doctor or midwife before starting or continuing to exercise.
This routine uses only low-impact exercises, standing or with a chair. You should be able to talk while you do it. Avoid contact sports, exercises with a risk of falling, overheating and, from the second trimester, spending long periods lying on your back.
Sample plan
Day 1
- Marching in place · 1 sets × 5 min
- Sit-to-stand from a chair · 2 sets × 10 reps
- Wall push-ups · 2 sets × 10 reps
- Standing shoulder blade squeeze · 2 sets × 12 reps
Day 2
- Marching in place · 1 sets × 5 min
- Supported calf raises · 2 sets × 12 reps
- Standing hip extension with support · 2 sets × 10 reps
- Arm circles · 2 sets × 30 s
Key tips
- Stop and contact your doctor if you have bleeding, fluid leakage, dizziness, chest pain, calf pain or swelling, breathlessness before starting, or regular contractions.
- Stay well hydrated and avoid exercising in the heat.
- Listen to your body: this is a time to stay active, not to set records.
Frequently asked questions
Can I start exercising if I didn't before?
In many cases yes, starting with gentle activity such as walking, but always with your doctor's approval.
How much exercise is recommended in pregnancy?
If your doctor approves, guidelines usually suggest around 150 minutes a week of moderate activity spread over several days.
Create my free personalized plan
Answer 11 questions and get your weekly routine, your calories and demos of every exercise.
Create my free planGeneral information: not a substitute for advice from a health professional.