Strengthening Exercises. It’s an absolutely, incredible journey, isn’t it? Full of excitement, anticipation, and let’s be honest, a fair few physical changes that can leave you feeling a bit like a stranger in your own body. From the moment that little positive pops up, a whirlwind of advice starts—some helpful, some… not so much. And one of the biggest grey areas for many expectant mums is exercise.
For generations, the default advice for pregnant women was often “rest up” or “don’t overdo it.” The image of a pregnant woman on the couch, wrapped in a blanket, was almost sacred. While rest is undeniably important, the truth, as modern research and dedicated women’s health physiotherapists show, is far more empowering. Staying active during pregnancy isn’t just safe; it’s one of the best investments you can make for your own well-being, your baby’s health, and your journey into motherhood.
This isn’t about getting “bikini body” ready (though feeling good in your skin is a bonus!). This is about building a resilient, adaptable, and pain-free body that’s prepared for the marathon of labour, the demanding physical tasks of caring for a newborn, and the incredible healing journey postpartum. This comprehensive guide is your pre-baby training plan. We’ll walk you through the ‘why,’ the ‘how,’ and the exact exercises you need to embrace movement, prevent common discomforts, and make sure your new chapter begins with strength, confidence, and a whole lot less discomfort.
Why Moving Your Body is Gold During Pregnancy: Debunking the Myths
Let’s smash some of those old-school myths straight up. Pregnancy is not a sickness. It’s a natural, physiological process that your body is incredibly well-equipped for. The idea that exercise is risky for mum or bub is largely outdated and, frankly, keeps women from reaping incredible benefits.
Myth #1: Exercise will harm my baby.
Truth: Unless you have specific medical contraindications, regular, moderate exercise is generally safe and beneficial for your baby. Studies show it can even lead to healthier birth weights, reduced risk of gestational diabetes, and improved foetal heart health. Your baby is safely cushioned inside you.
Myth #2: I need to significantly reduce my activity levels.
Truth: For most healthy women with uncomplicated pregnancies, maintaining a regular exercise routine is encouraged. If you were active before, you can likely continue many of your activities with modifications. If you were new to exercise, pregnancy is a great time to start a gentle, safe routine.
Myth #3: I shouldn’t lift weights or get my heart rate up.
Truth: Moderate resistance training is highly recommended. It builds strength, improves posture, and prepares your body for labour. While you shouldn’t aim for maximal lifts or exhaustive exertion, getting your heart rate up to a comfortable, conversational level is perfectly fine and healthy for your cardiovascular system.
So, why is movement so crucial? It’s not just about what you can do, but what it does for you:
- Boosts Energy & Mood: Combats fatigue and pregnancy-related “brain fog.” Releases endorphins, acting as a natural mood booster and stress reliever.
- Manages Weight Gain: Helps maintain a healthy weight gain throughout pregnancy, reducing the risk of complications.
- Reduces Common Discomforts: Think less back pain, less pelvic girdle pain, improved posture, and better sleep. Yes, please!
- Prepares for Labour & Birth: Builds stamina, strengthens muscles used during labour, and improves your body’s ability to cope with the physical demands of childbirth.
- Aids Postpartum Recovery: Stronger muscles before birth mean a more efficient and comfortable recovery period afterwards.
- Improves Circulation: Helps reduce swelling in the legs, ankles, and feet.
- Reduces Risk of Gestational Diabetes & Preeclampsia: A proactive step for your health.
Your Pre-Baby Prep Plan: Integrating Movement into Your Journey
Think of this routine as another vital item on your pregnancy checklist. Just like you’d research prams or birthing classes, preparing your body is equally important. A stronger, more stable body isn’t just safer—it’s more efficient, more comfortable, and gives you a greater sense of control and empowerment throughout this incredible journey.
Aim to start this program as early as you feel comfortable, and certainly after clearing it with your healthcare provider (GP, obstetrician, or midwife). The goal is consistency: performing the routine 3-5 times per week on non-consecutive days, or breaking it up into shorter, more frequent sessions if that fits your energy levels better. Listen to your body above all else.
The Core Principles of Safe & Effective Pregnancy Exercise
To get the most out of this routine and ensure it’s beneficial for you and your bub, follow these physio-approved principles. These are your guiding stars throughout your pregnancy fitness journey:
-
Consult Your Healthcare Provider First:
- This is non-negotiable. Always get the green light from your doctor, obstetrician, or midwife before starting any new exercise program during pregnancy. They know your specific medical history.
-
Listen to Your Body (The Golden Rule):
- Your body is changing rapidly. What felt good last week might not feel great today. Pay attention to cues. Fatigue, pain, or discomfort are signals to slow down or stop.
-
Form is Paramount:
- With your centre of gravity shifting and ligaments loosening (thanks, relaxin!), perfect technique is even more crucial. A slow, controlled movement with excellent form builds real-world strength and prevents injury. Don’t push through bad form.
-
Start Slow, Build Gradually (and Be Prepared to Modify):
- If you’re new to exercise, begin with one set of each exercise. As you feel more confident and your body adapts, progress to two, then three sets. As your pregnancy progresses, you’ll need to modify exercises (e.g., reduce depth, increase support) rather than pushing through.
-
The “Good Pain” vs. “Bad Pain” Rule:
- You should feel your muscles working, a general fatigue, or a mild burn—that’s “good pain” (Delayed Onset Muscle Soreness or DOMS). You should never feel sharp, stabbing, radiating, or joint-specific pain (especially in your hips or pelvis). That’s “bad pain.” Stop the exercise immediately if you feel it.
-
Breathe, Mama!:
- It’s a natural tendency to hold your breath during a tough movement. Don’t. This can put unnecessary pressure on your pelvic floor and core. Focus on deep, diaphragmatic breathing. A simple rule is to exhale on the effort (e.g., as you stand up from a squat, as you pull weights).
-
Stay Hydrated & Fuelled:
- Drink plenty of water before, during, and after your workout. Keep snacks handy to avoid low blood sugar.
-
Avoid Supine Exercises After 20 Weeks:
- Lying flat on your back can compress a major blood vessel (vena cava), potentially restricting blood flow to you and your baby. Modify exercises to be seated, standing, or side-lying.
-
Avoid Overheating:
- Your core body temperature is slightly elevated during pregnancy. Wear loose, breathable clothing, exercise in well-ventilated areas, and avoid hot baths or saunas after exercise.
-
Pelvic Floor Awareness:
- Integrate gentle pelvic floor engagement into many of your exercises. Think of it as a gentle “lift and squeeze” before exertion.
- Red Flags – When to Stop & Seek Medical Attention Immediately:
- Vaginal bleeding or fluid leakage
- Regular painful contractions
- Dizziness or feeling faint
- Shortness of breath before exertion
- Chest pain or heart palpitations
- Headache
- Muscle weakness affecting balance
- Calf pain or swelling
The Pregnancy-Friendly Workout: Your Strength & Stability Routine
This routine focuses on exercises that are safe, effective, and target the muscles most beneficial for pregnancy and postpartum recovery.
Part 1: The Gentle Warm-Up (5-10 Minutes)
Never jump into a workout cold. This prepares your joints and muscles for action, and gets your mind in tune with your body.
- 1. Cat-Cow:
- How to do it: On all fours (tabletop position), gently alternate between arching your back up towards the ceiling (like an angry cat, exhaling) and dipping it down, lifting your head and tailbone (like a cow, inhaling).
- Focus: Spinal mobility and gentle core engagement.
- Goal: 8-10 slow, controlled reps.
-
2. Pelvic Tilts:
- How to do it: Still on all fours (or lying on your back if before 20 weeks), gently tuck your tailbone under, flattening your lower back, then arch your lower back, sticking your tailbone out. This is a small, controlled movement.
- Focus: Mobilising the pelvis and engaging deep core.
- Goal: 10 slow reps.
-
3. Arm Circles & Shoulder Rolls:
- How to do it: Standing or seated, gently roll your shoulders forwards then backwards (5-8 times each way). Then extend arms to the sides and make small circles, gradually increasing size (5-8 circles each way).
- Focus: Loosening up the upper back and shoulders, combating pregnancy posture.
- Goal: 5-8 reps in each direction.
-
4. Gentle Leg Swings (Front-to-Back):
- How to do it: Holding onto a wall or sturdy furniture for balance, gently swing one leg forward and back, keeping the movement controlled and pain-free.
- Focus: Hip mobility.
- Goal: 10 slow reps per leg.
-
5. Light Cardio:
- How to do it: 2-3 minutes of gentle walking on the spot, marching, or very light step-ups onto a low step. The aim is to gently elevate your heart rate.
- Focus: Getting blood flowing, preparing cardiovascular system.
- Goal: 2-3 minutes.
Part 2: The Core & Pelvic Floor – Your Inner Support System
A strong, functional core and healthy pelvic floor are the absolute bedrock of a comfortable pregnancy, a more manageable labour, and a smoother postpartum recovery. Our focus here is on deep core stability and pelvic floor integration, rather than traditional “six-pack” abs which can actually worsen issues like diastasis recti (abdominal separation).
-
1. Pelvic Floor Activations (Kegels):
- Why it’s crucial: Strengthens the muscles that support your pelvic organs, prevents incontinence, helps with labour, and aids postpartum recovery.
- How to do it: Imagine stopping the flow of urine and holding back wind simultaneously. Feel a gentle lift and squeeze inside. Breathe normally.
- Technique: Practice ‘quick flicks’ (squeeze for 1-2 seconds, relax) and ‘slow holds’ (squeeze gently for 5-10 seconds, then fully relax). The full relaxation is as important as the squeeze.
- Goal: 3 sets of 10 quick flicks and 10 slow holds, several times a day. Integrate a gentle squeeze before you cough, sneeze, or lift.
-
2. Transverse Abdominis (TA) Engagement / “Hug Your Baby” Breath:
- Why it’s crucial: Your deepest abdominal muscle acts like a natural corset, supporting your spine and growing belly. Key for preventing back pain and managing diastasis recti.
- How to do it: Sit comfortably or on all fours (after 20 weeks). Place your hands on your lower belly. As you exhale gently, imagine hugging your baby with your deep tummy muscles, drawing your belly button gently towards your spine. Avoid sucking in or bracing hard. Inhale and relax the muscles.
- Focus: Subtle activation, feeling the muscles gently draw in.
- Goal: 3 sets of 10-12 slow, controlled reps. Practice integrating this during daily activities.
-
3. Modified Plank (Incline or Kneeling):
- Why it’s crucial: Builds isometric endurance in your entire core, shoulders, and glutes without excessive pressure on the abdominal wall.
- How to do it:
- Incline Plank: Stand facing a sturdy wall or kitchen counter. Place hands slightly wider than shoulder-width. Step feet back until your body forms a straight line from head to heels. Engage your core (TA!) and glutes. Hold.
- Kneeling Plank: On all fours, lower forearms to the floor. Extend legs back, resting on knees, creating a straight line from shoulders to knees. Keep core engaged, don’t let hips sag or pike.
- Pro Tip: If you notice “coning” or “doming” of your abdomen (a ridge appearing down the midline), reduce the intensity, widen your stance, or try a more upright variation.
- Goal: 3 sets, holding for 20-40 seconds, maintaining good form and no coning.
-
4. Bird-Dog:
- Why it’s crucial: Excellent for teaching core stability and anti-rotation, vital as your centre of gravity shifts.
- How to do it: Start on all fours, hands under shoulders, knees under hips. Keep your back flat and core gently engaged (TA). Slowly extend your right arm straight forward and your left leg straight back simultaneously, aiming to keep your torso perfectly still. Imagine a glass of water on your lower back – don’t spill it! Return slowly to start and repeat on the other side.
- Goal: 3 sets of 10-12 reps per side.
-
5. Dead Bug (Modified):
- Why it’s crucial: Builds core control while limbs are moving, crucial for functional tasks like carrying a baby. Reduces supine time for pregnant women.
- How to do it: Lie on your side (prop yourself up with pillows if needed, or perform seated) or on your back (before 20 weeks). Knees bent, feet flat. Press your lower back gently into the floor (if on back). Slowly lower one arm and the opposite leg towards the floor, only going as low as you can without your lower back arching or lifting. Return with control and repeat on the other side.
- Goal: 3 sets of 10-12 reps per side.
Part 3: The Lower Body – Your Birthing & Carrying Powerhouse
The golden rule is: lift with your legs, not your back. This becomes even more critical during pregnancy. Strong glutes, quads, and hamstrings will power you through daily tasks, labour, and the demands of newborn care.
-
1. Squat (Bodyweight / Goblet Squat):
- Why it’s crucial: The most functional movement for daily life. Strengthens legs and glutes, helps open the pelvis for labour.
- How to do it: Stand with feet shoulder-width apart, toes pointing slightly out. Keep your chest up and core braced (TA!). Initiate by pushing your hips back first, as if sitting in a chair. Lower your body with control, keeping your knees in line with your toes. Drive through your heels and squeeze your glutes to stand back up. You can use a chair behind you for reassurance or a light weight held at your chest (Goblet Squat).
- Modifications: Widen your stance as your belly grows. Don’t go deeper than comfortable, especially if experiencing pelvic pain.
- Goal: 3 sets of 12-15 reps.
-
2. Glute Bridge:
- Why it’s crucial: Activates and strengthens your glutes—the largest, most powerful muscle group. Strong glutes stabilise your pelvis, preventing lower back and pelvic pain.
- How to do it: Lie on your back (before 20 weeks) or elevated on a wedge/pillows/bed, knees bent, feet flat on the floor hip-width apart. Engage your core and pelvic floor. Drive through your heels and squeeze your glutes hard to lift your hips toward the ceiling. Create a straight line from your shoulders to your knees. Hold for 2-3 seconds, focusing on the glute squeeze. Slowly lower down one vertebra at a time.
- Goal: 3 sets of 15-20 reps.
-
3. Lunges (Forward or Reverse):
- Why it’s crucial: Builds unilateral leg strength and balance, important as your centre of gravity shifts.
- How to do it: Stand tall, feet hip-width apart. Step one leg forward (or backward for reverse lunge). Lower your hips until both knees are bent at about a 90-degree angle. Keep your front knee over your ankle, and your back knee hovering above the floor. Push off with the front heel (or back foot) to return to the start.
- Modifications: Hold onto a wall or chair for balance. Do smaller steps.
- Goal: 3 sets of 10-12 reps per leg.
-
4. Wall Sit:
- Why it’s crucial: Isometric strength and endurance for your quads and glutes, beneficial for building stamina for labour.
- How to do it: Stand with your back flat against a wall. Slide down until your knees are bent at a 90-degree angle, as if sitting in an invisible chair. Keep your core engaged and your back pressed against the wall.
- Goal: 3 sets, hold for 30-60 seconds.
-
5. Calf Raises:
- Why it’s crucial: Improves circulation, helps prevent swelling in legs and ankles.
- How to do it: Stand tall, holding onto a wall for balance. Slowly lift up onto the balls of your feet, squeezing your calves. Slowly lower down with control.
- Goal: 3 sets of 15-20 reps.
Part 4: The Upper Body & Back – For Carrying & Posture
As your belly grows and breasts enlarge, your posture changes, often leading to rounded shoulders and upper back pain. Strengthening your upper back and arms will help counteract this, prepare you for carrying your baby, and make breastfeeding positions more comfortable.
-
1. Bent-Over Row (Light Weights/Resistance Band):
- Why it’s crucial: Strengthens your entire upper back (lats, rhomboids, traps). These are the “pulling” muscles that prevent you from hunching over, protecting your spine and shoulders.
- How to do it: Hold a light weight in each hand (water bottles, light dumbbells) or a resistance band. Hinge slightly at your hips, keeping your back straight and knees softly bent. Let the weights hang. Pull the weights up towards your ribcage, leading with your elbows and squeezing your shoulder blades together. Slowly lower with control.
- Goal: 3 sets of 12-15 reps.
-
2. Wall Push-Up / Incline Push-Up:
- Why it’s crucial: Safely builds strength in the chest, shoulders, and triceps—the “pushing” muscles you’ll use for pushing a pram, lifting, or getting up off the floor.
- How to do it: Stand facing a wall, about arm’s length away. Place palms slightly wider than shoulders on the wall/counter. Keep your body in a straight line, bend elbows and slowly lower your chest towards the surface. Push back forcefully.
- Modifications: Step feet further back from the wall for more challenge. Progress to a sturdy kitchen counter, then a sturdy chair/couch, eventually to kneeling push-ups on the floor if comfortable and no coning.
- Goal: 3 sets of 12-15 reps.
-
3. Band Pull-Aparts / Face Pulls:
- Why it’s crucial: Excellent for improving posture, strengthening the upper back and shoulders that counteract the pregnancy hunch.
- How to do it: Hold a light resistance band with both hands, arms extended in front of you at shoulder height. Keeping arms mostly straight, pull the band apart by squeezing your shoulder blades together. For face pulls, hold the band with both hands, elbows high, pull towards your face, squeezing shoulder blades.
- Goal: 3 sets of 15-20 reps.
-
4. Lateral Raises (Light Weights):
- Why it’s crucial: Strengthens the side deltoids, contributing to overall shoulder health and stability.
- How to do it: Stand tall, holding a very light weight in each hand (or no weight). Keeping a slight bend in your elbows, raise your arms out to the sides, no higher than shoulder height. Slowly lower.
- Goal: 3 sets of 12-15 reps.
-
5. Bicep Curls (Light Weights):
- Why it’s crucial: Very functional for lifting and holding your baby!
- How to do it: Stand tall, holding a light weight in each hand, palms facing forward. Keep elbows tucked close to your body and curl the weights up towards your shoulders. Slowly lower with control.
- Goal: 3 sets of 12-15 reps.
Part 5: Functional Movement & Mobility (Unique to Pregnancy)
These exercises help prepare your body for the movements of labour, birth, and the immediate postpartum period, focusing on pelvic opening and gentle stretching.
-
1. Deep Squat Holds (Supported):
- Why it’s crucial: Opens the pelvis, strengthens legs, and helps you practice comfortable positions for labour.
- How to do it: Stand with feet wide, toes slightly out. You can hold onto a sturdy doorframe, counter, or use a yoga block/stack of books to sit on for support. Slowly lower into a deep squat, keeping your heels down if possible. Allow your hips to open. Hold for comfort, breathing deeply.
- Goal: 3-5 holds, 30-60 seconds each.
-
2. Pelvic Rocks / Circles (on Birth Ball / Chair):
- Why it’s crucial: Promotes pelvic mobility, helps baby descend, and relieves pressure.
- How to do it: Sit comfortably on a birth ball or the edge of a sturdy chair. Gently rock your pelvis forward and back, side to side, or make small circles.
- Goal: 2-3 minutes, varying directions.
-
3. Side-Lying Leg Lifts:
- Why it’s crucial: Strengthens your glute medius, which is vital for hip and pelvic stability, particularly important with relaxin softening ligaments.
- How to do it: Lie on your side, propped up on your elbow or with pillows for comfort. Keep your top leg straight and in line with your body. Slowly lift the top leg towards the ceiling, leading with your heel, keeping your pelvis stable (don’t let it rock back). Slowly lower.
- Goal: 3 sets of 15-20 reps per side.
Post-Birth Recovery and When to Call in a Pro
Congratulations, Mama, you’ve done the hardest physical work of your life! But the journey isn’t over. Postpartum recovery is often called the “fourth trimester” for good reason. It’s a marathon, not a sprint, and your body needs gentle, intentional care.
- The “Fourth Trimester” Focus: The first 6 weeks (and often beyond) are about healing, rest, and bonding. Don’t rush back into intense exercise.
- Pelvic Floor and Core are Key: Your first priorities for exercise should be reactivating your pelvic floor and deep core (TA) muscles. Start with gentle Kegels and “hug your baby” breaths as soon as you feel comfortable.
- Gradual Return: Start with walking. Slowly reintroduce gentle exercises, listening intently to your body.
- Diastasis Recti: This common abdominal separation needs specific care. Learn how to check for it, and work with a physio on safe exercises. Avoid traditional crunches or sit-ups if you have separation.
- Symptoms to Watch For Postpartum:
- Incontinence: Leaking urine or faeces when you cough, sneeze, laugh, or jump.
- Pelvic Pain: Persistent pain in your pelvis, hips, or lower back.
- Heaviness/Bulge: A feeling of heaviness or a bulge in your vagina (could indicate prolapse).
- Persistent Abdominal Separation: A visible gap or coning down the midline of your abdomen.
- Pain with Sex.
If you experience any of these symptoms, or are simply unsure where to start your postpartum recovery, the best thing you can do is consult a Women’s Health Physiotherapist. These specialists have advanced training in pelvic floor dysfunction, abdominal separation, and musculoskeletal issues specific to pregnancy and postpartum. They are your absolute best resource for a safe, effective, and tailored recovery plan.
The Post-Workout Cool-Down & Stretching (5-10 Minutes)
Finish your workout with gentle stretches to improve flexibility and aid muscle recovery. Hold each stretch for 30 seconds, breathing deeply into the stretch, never bouncing.
- 1. Kneeling Hip Flexor Stretch: Kneel on one knee (use a cushion), with the other foot flat on the floor in front. Gently push your hips forward until you feel a stretch in the front of the hip of the kneeling leg.
- 2. Doorway Chest Stretch: Stand in a doorway, place your forearms on either side of the frame. Gently step through the doorway to feel a stretch across your chest.
- 3. Figure-4 Glute Stretch: Lie on your back (or seated on a chair/floor), cross one ankle over the opposite knee. Gently pull that knee towards your chest (or lean forward if seated) to feel a stretch in the glute.
- 4. Hamstring Stretch (Seated or Standing): Sit on the floor with one leg out straight (or stand, placing one heel on a low step/chair). Gently lean forward from your hips (not rounding your back) until you feel a stretch in the back of your thigh.
- 5. Child’s Pose (Modified for Belly): On all fours, gently sit your hips back towards your heels, spreading your knees wide to accommodate your belly. Rest your forehead on the floor or a cushion.
- 6. Gentle Neck Rolls: Slowly roll your head from side to side, ear towards shoulder, then chin to chest. Avoid full circles.
Don’t Be a Hero: Know When to Rest or Seek Specialist Help
This guide is designed to empower you to move safely and confidently through your pregnancy. But sometimes, despite our best efforts, unique challenges arise. Pregnancy isn’t about pushing through pain or discomfort; it’s about listening to your body and seeking the right support.
If you have pre-existing conditions, complex pregnancies, or develop any new or concerning symptoms, don’t hesitate. Your healthcare team, particularly a Women’s Health Physiotherapist, is equipped to provide personalised guidance. They can assess your individual needs, provide hands-on treatment for pain, and prescribe exercises specific to your unique body and pregnancy stage. Investing in their expertise is truly investing in your well-being.
Conclusion: Move Smarter, Not Harder, for a Radiant Pregnancy
By embracing movement and incorporating a targeted physiotherapy-informed exercise program, you’re making a direct investment in your health, your comfort, and your preparedness for the incredible journey of motherhood. You’re transforming your body from a vessel into your greatest asset for a strong, comfortable, and confident pregnancy. No dramas.
Remember, every pregnancy is unique, and so is every body. Celebrate your strength, listen to your intuition, and know that you are doing an amazing job. Prepare your body, protect your core, and stay focused on the excitement of meeting your little one.
Ready to embark on a pregnancy journey that’s strong from start to finish? Consult your healthcare provider, and if you have any specific concerns or want personalised guidance, reach out to a trusted Women’s Health Physiotherapist today. Let them help you build a stronger, more resilient you, ready for everything motherhood throws your way.