Staying active in pregnancy in a safe way (no intensive exercise or activities likely to cause injury) is a positive step you can take towards a stronger, healthier pregnancy. The exercises you do can also help to prepare your pelvic floor for labour and birth and even help your postpartum recovery, depending on your delivery. It’s important to note that the goal of your pregnancy exercise should be to maintain physical fitness—you should not try to lose weight in pregnancy unless advised to do so by your doctor, and even then, this should be done under professional supervision. In this context, it’s worth noting that losing weight while you are pregnant will not decrease your risk of miscarrying.

How do we know that exercise is safe in pregnancy?

It is true that it would be unethical to perform large-scale, exercise-based tests on pregnant women, but we know that gentle to moderate exercise benefits her and the baby because, in general, her health is the baby’s health. If she’s boosting her circulation, getting fresh air, stretching, and breathing deeply, she’s feeling better. Her hormones and appetite are more regulated, which in turn improves her stress levels and sleep. She is reminded to focus on her body, which makes her more attuned to physical changes that can both get her happy and excited about being pregnant or indicate that she needs to get in touch with her doctor or midwife. If she is working with a pregnancy-accredited yoga teacher, trainer, or other exercise professional (which she hopefully is), she may get individualised health and wellbeing advice that contributes to her antenatal care. Finally, it is hard to overstate how much each pregnancy changes a woman’s relationship with and perception of her body. Exercise connects you to your physical self, giving you feelings of confidence and control when so much else is unfamiliar to you.

What if I don’t usually exercise?

Pregnancy is a great time to start. Gentle to moderate exercise in pregnancy won’t increase your risk of miscarriage, even if you’re not usually terribly active. Starting a new, gentle exercise regimen can only benefit your physical and mental health, as well as that of your baby. You may also be exercising more than you realise. Even daily walks and gentle yoga postures are beneficial.

If I’m an athlete or play sports competitively for some other reason, can I continue training while pregnant?

Even professional athletes should not continue with intensive exercise while pregnant. This recommendation is not about your body’s tolerance for weight, etc., but the stress your own endurance can put on your growing baby. Your risk of injury—even if it’s not directly to your abdomen, though this is of course a worry—is higher when you ski, rollerblade, and engage in contact sports. However, we realise that a big shift in your exercise commitment can disrupt your sleep and may make you feel more stressed or out of sorts when you’re used to expending lots of energy. Your mental and emotional health are important when you’re pregnant. Ask your doctor and colleagues who’ve been through pregnancy how they safely adapted their regimens for pregnancy.

What kind of exercises can specifically help you with pregnancy?

You don’t have to limit yourself to pregnancy yoga; we know it’s not everyone’s thing, and you’re more likely to stick to something you enjoy, so dancing or Zumba with friends could be something to consider. We are suggesting some gentle exercises that are safe in every trimester in this piece, but feel free to do whatever you most enjoy, provided it’s approved by your doctor. It’s also very important to ensure that you are adequately warmed up first and have time to cool down afterwards.

Strengthening Exercises for Pregnancy

Sit to stand

Stand in front of a chair or sofa.
Start with your feet shoulder-width apart, toes pointed forward, and arms in a relaxed position. Make sure your feet are planted on the floor and behind your knees.
Sit back by bending your knees to tap your bottom onto the chair or sofa.
Then push through your heels into a standing position, keeping your knees out (don’t let them fall inwards).
Try not to hold your breath. Instead, breathe in as you lower down, and then exhale as you return to a standing position.

Four-point kneeling arm lifts, leg extensions, and "Supermans" (as you feel able)

Start by coming into a four-point kneeling position on a mat.
Your hips should be above your knees, and your wrists should be under your shoulders.
Start by lifting one arm up, reaching it away from the body as you exhale.
Keep your back as flat as you can.
You should feel your tummy muscles gently engage as you raise one arm up.
Then try sliding one leg away as you exhale, keeping both arms on the mat. Continue to keep your back totally flat.
Then try lifting the leg slightly. Make sure that as you lift the leg, your back doesn’t drop down.
Once you feel confident lifting the arms and legs separately, you can try lifting the opposite arm and leg together. Keep focused on not allowing the back to drop down or your body to rotate.

Squats

Traditional squats are generally considered safe in pregnancy, though you can place your back against a wall for these exercises if you feel you need extra support.

4. Tricep curls

Weight lifting with dumbbells appropriate to our physiological tolerance is beneficial at any time. While there’s no official guidance on weights for pregnant women, it may be useful to go with what’s comfortable for you and confirm its safety with your doctor.

For more advice on optimising your health during pregnancy, be sure to check out Unii’s Antenatal Course, with prenatal advice including tips from women’s health physiotherapist Clare Bourne, coming soon to unii.com.

Antenatal Exercises for a Healthier, Stronger Pregnancy