Pregnancy Exercises

Here are some exercises you can safely do while pregnant, and exercises that will help maintain your fitness and get you in the right shape for labor.

Perform all of these exercises at least three times a week, preferably on alternate days to give yourself time for recovery and adaptation. Be sure to breathe normally during all exercises; don't hold your breath. Click on the links for more details of the exercise including an animated image to show you how to perform each exercise.

Squat Stretch Exercise for pregnancy

Squat Stretch

to strengthen and increase flexibility of the hips

neck rotation exercise for pregnancy

Neck Rotation

to strengthen and relax the neck muscles

chest muscle exercise for pregnancy

Chest Muscle Exercise

to strengthen your chest (pectorals) and upper back muscles

hamstring kickback exercise for pregnancy

Hamstring Lift

to strengthen the lower back and hamstrings

squat  exercise for pregnancy


to strengthen your thighs, hip flexors and gluteal muscles

inner thigh exercise for pregnancy

Inner Thigh Lift

to strengthen the adductor muscles

wall press exercise for pregnancy

Wall Press

to strengthen your pectorals, deltoid and tricep muscles

outer thigh exercise for pregnancy

Outer Thigh Lift

to strengthen the abductor muscles

step up exercise for pregnancy

Step Ups

to strengthen your thighs, hip flexors, hamstrings and gluteal muscles

pelvic thrust exercise for pregnancy

Pelvic Thrust

to strengthen your back, hip flexors and thighs

side lunge exercise for pregnancy

Side Lunge

to strengthen your adductor and abductor muscles

cat stretch exercise for pregnancy

Dromedary Droop

to strengthen your back

forward lunge exercise for pregnancy

Forward Lunge

to strengthen your thighs, hip flexors, hamstrings and gluteal muscles

pelvic tilt exercise for pregnancy

Pelvic Tilt

to strengthen your lower back

forward bend exercise for pregnancy

Forward bend

to strengthen your lower back



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Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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