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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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More Fitness

Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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