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Exercising during pregnancy

Key facts

  • Exercising during pregnancy can reduce pregnancy complications and help prepare your body for birth.
  • Stick to exercises that suit your fitness level before pregnancy.
  • You can try aerobic activities and strengthening exercises during pregnancy, focusing on your pelvic floor.
  • If you have health conditions or a complicated pregnancy, check with your doctor before starting or continuing exercise.

    • Can I exercise during pregnancy?

    Exercise is healthy during pregnancy, but make sure you choose the type and intensity that's safe for you.

    Exercising during pregnancy helps improve or maintain your fitness. It can also:

    It is best to talk to your doctor or midwife before you start exercising while pregnant. They can guide you to the best options that will work for you.

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    How often should I exercise while pregnant?

    While you are pregnant, you can try to be active each day of the week. Aim to include strengthening exercises (Opens in new tab) twice a week.

    The exercise you choose depends on:

    • how much exercise you did before your pregnancy
    • how far along you are in your pregnancy
    • if you have any complications

    If you weren't very active before pregnancy, you can start small and build up gradually. If you were already active, choose safe activities at a level that feels right for you. As your pregnancy progresses, you may need to exercise less. If in doubt, talk to your maternal health team for advice.

    What is the difference between low and high intensity exercise?

    You can use the 'talk test' to tell the difference. The harder the exercise, the harder it is to talk. During light or moderate exercise, you should still be able to hold a conversation.

    What if I don't have enough time to do all my exercise in one go?

    You don't have to do your daily exercises all at one time. You can break up your routine throughout the day and complete your exercise in short sessions.

    Even a little exercise is better than none, and it doesn't have to be hard to be good for you. Set your exercise goals to suit your lifestyle and fitness levels.

    What type of exercises should I do?

    You should aim to do a combination of aerobic and strengthening exercises.

    Aerobic exercises

    While you're pregnant, aerobic exercises can include:

    Strengthening exercises

    Strengthening exercises include:

    • yoga and Pilates
    • resistance training using light weights or low repetitions

    Your gym may offer classes designed especially for pregnancy, or ask the instructor for modifications that make the exercises safe for you.

    Here are some other ideas to try:

    Push ups

    You can do modified push ups that are safe during pregnancy.

    1. Position yourself on your hands and knees.
    2. Make sure your knees are under your hips, your hands are under your shoulders and your fingers are facing forward.
    3. Bend your elbows, lower your torso close to the floor.
    4. Keep your back straight.
    5. Repeat up to 10 times while breathing steadily.

    Upper back strengthening exercise

    To strengthen your upper back, follow these steps:

    1. Sit or stand, making sure your back is straight.
    2. Bend your arms and lift them until your elbows align with your shoulders.
    3. Press your elbows back — you should feel the muscles near your shoulder blades squeezing.
    4. Bend forward to feel your back muscles stretch.
    5. Relax and repeat up to 5 times.

    Stomach strengthening exercise

    To strengthen your stomach (abdominal) muscles and ease backache:

    1. Position yourself on your hands and knees.
    2. Keep your back straight, your knees under your hips, your hands under your shoulders and your fingers facing forward.
    3. Pull in your lower stomach muscles.
    4. Hold for 5, slow breaths and then relax. Be sure to keep your back straight.
    5. Take a normal breath and then repeat the exercise up to 10 times.

    You can also do this exercise while standing or sitting, as long as your back is straight. It may help to flatten your back against a wall or the back of a chair.

    Pelvic tilt exercise

    This exercise also strengthens your spine and tummy muscles:

    1. Position yourself on your hands and knees.
    2. Keep your back straight, your knees under your hips, your hands under your shoulders and your fingers facing forward.
    3. Pull in your lower stomach muscles and arch your back.
    4. Hold for several seconds, then relax.
    5. Repeat up to 10 times.

    You can also do this exercise while standing:

    1. Stand with your shoulders and bottom against a wall, with slightly bent knees.
    2. Pull your tummy button towards your spine, so that your back flattens against the wall.
    3. Hold this for a few seconds, then release.
    4. Repeat up to 10 times.

    Pelvic floor exercises

    Pelvic floor exercises help to strengthen the muscles of your pelvic floor.

    The pelvic floor consists of layers of muscles. They stretch like a supportive hammock from your pubic bone (in front) to the end of your backbone.

    To strengthen your pelvic floor, follow the steps below:

    1. Squeeze your pelvic floor muscles.
    2. Hold for 3 to 5 seconds, while breathing normally.
    3. Relax and rest for 5 seconds.
    4. Repeat up to 10 times, increasing how long you tighten your muscles for, aiming for 10 seconds.

    You can aim to do this exercise 3 times a day.

    What exercises should I avoid?

    While most exercise should be fine during your pregnancy, there are a few things you should avoid.

    Lying on your back

    Lying flat on your back, particularly after 28 weeks, can be dangerous. This is because the weight of your baby bump presses on the big blood vessels. This can:

    • make you feel faint
    • reduce blood flow to your baby

    Some sports

    You should also avoid contact sports where there's a risk of being hit, such as:

    • football
    • hockey
    • judo
    • kickboxing
    • squash
    • tennis

    Avoid any activity that risks you falling. This can injure you and your baby. Avoid:

    • cycling
    • downhill skiing
    • gymnastics
    • horse riding
    • ice hockey

    To avoid joint pain, avoid exercise that:

    • is high-impact
    • is repetitive
    • has lots of twists and turns
    • involves high stepping or sudden stops
    • involves jumping or bouncing

    Changes in pressure and altitude

    Avoid activities that involve large changes in pressure, such as scuba diving or skydiving.

    You should also avoid exercise at more than 2,000 metres above sea level until you have acclimatised.

    High temperatures

    When exercising, ensure you don't get too hot. Your body's temperature is slightly higher when you are pregnant. Intensive exercise may cause your core temperature to rise to an unsafe level for your baby.

    You should avoid exercise classes that take place at intentionally higher temperatures, such as hot Pilates or yoga.

    Are there any reasons why I shouldn't exercise?

    Having pregnancy complications, or a higher chance of preterm labour might limit how you exercise. See your doctor or midwife before you exercise if you have:

    Speak to your doctor before you start exercising if you have a long-term health condition, such as:

    Tips for exercising during pregnancy

    Exercise tips for when you're pregnant:

    • Always warm up before exercising and cool down afterwards.
    • Avoid strenuous exercise in hot or humid weather — exercise in cool, ventilated places. This also applies to water temperature for water-based exercise.
    • Drink plenty of water and other fluids before and after exercise.
    • Wear comfortable and suitable clothes — appropriate shoes, a supportive maternity bra and loose clothing.
    • If you go to exercise classes, make sure your teacher is properly qualified, knows that you're pregnant and knows how many weeks pregnant you are.
    • Try swimming or water-based exercise classes, as the water will support your pregnancy weight.
    • Walking, low-impact aerobics and cycling on a stationary bike are great moderate aerobic activities that place minimal stress on your joints.

    When should I stop exercising?

    Signs that you need to stop exercising and should see your doctor immediately include:

    You should also stop exercising if you notice:

    Resources and support

    You can read more from the Department of Health Guidelines for physical activity during pregnancy (Opens in new tab).

    Visit You and Your Boorai (Opens in new tab) for resources and support for Aboriginal and/or Torres Strait Islander peoples.

    For more information about exercising during pregnancy, speak to your:

    You can read about a safe return to exercise after pregnancy here.

    Resources and support for your pelvic floor

    If you have questions or concerns about your pelvic floor function:

    Speak to a maternal child health nurse

    Call Pregnancy, Birth and Baby to speak to a maternal child health nurse on 1800 882 436 (Opens in new tab) or video call. Available 7am to midnight (AET), 7 days a week.

    Last reviewed: August 2025

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