This information is for general guidance only.

It does not replace advice from your midwife, GP, obstetrician or a qualified pregnancy fitness instructor. Read more about our approach.

Exercise in pregnancy: your complete UK guide

Exercise during pregnancy is not only safe for most people, it is actively beneficial for you and your baby. The NHS recommends staying active throughout pregnancy. The simple rule of thumb: you should be able to hold a conversation while exercising. If you become too breathless to speak in full sentences, ease off.

Exercise does not harm your baby, and women who stay active tend to have fewer problems in late pregnancy and labour. Whatever your starting point, there is a safe and sensible way to stay active.

Benefits of exercise in pregnancy

Reduces backache

Strengthens the core and postural muscles that support your growing bump.

Improves sleep

Helps with insomnia that is common in the second and third trimesters.

Boosts mood

Releases endorphins and reduces anxiety and low mood.

Maintains energy

Counter-intuitively, gentle movement reduces pregnancy fatigue.

Prepares for labour

Builds stamina, strength and breath control for labour and pushing.

Reduces complications

Lowers the risk of gestational diabetes, pre-eclampsia and excessive weight gain.

How much exercise?

NHS recommendation: aim for 150 minutes of moderate activity a week, spread across the week. Even 30 minutes of daily walking counts.

If you were not active before pregnancy, start gently and build up. “Moderate intensity” means you can comfortably talk but not sing.

See the NHS guidance on exercise in pregnancy for the full recommendation.

Safe exercises by trimester

Weeks 1-12

First Trimester

Most of your normal exercise routine can continue in the first trimester. Fatigue and nausea may limit you, and that is fine. Gentle movement is better than pushing through.

Safe activities

Walking

Ideal, low impact, safe every day from day one.

Swimming

Excellent full-body exercise that supports your growing bump.

Pregnancy yoga

Check your instructor is qualified to teach pregnant women.

Indoor / static cycling

Safer than outdoor cycling — no fall risk.

Strength training

Reduced weight, no breath holding, focus on form.

Low-impact dance classes

Avoid jumping, twisting and high-impact styles.

Things to watch

  • Avoid overheating and hot yoga studios
  • Stay hydrated — sip water before, during and after
  • Eat a light snack before exercise to manage nausea
  • If you feel sick, gentle walking is still beneficial

Pelvic floor reminder

Squeeze, hold for 10 seconds, then fully release. Repeat 8 times, 3 sets a day.

Tap to start a 10-second hold.

Exercises to avoid completely

Contact sports

Kickboxing, judo, rugby, hockey — risk of impact to the bump.

Scuba diving

Decompression carries a serious risk to your baby.

High fall-risk activities

Horse riding, skiing, gymnastics and outdoor road cycling.

High altitude exercise

Above about 2,500m, altitude sickness risk rises. Acclimatise gently.

Heavy lifting with breath holding

The Valsalva manoeuvre spikes abdominal pressure. Breathe out on effort.

Lying flat on your back after 16 weeks

The weight of the uterus can compress the vena cava blood vessel.

The pelvic floor

Your pelvic floor is a hammock of muscles stretching from your pubic bone to the base of your spine. It supports your bladder, bowel and uterus. Pregnancy and birth stretch and weaken these muscles, which is why stress incontinence (small leaks when you laugh, sneeze or jump) is so common afterwards.

  1. Sit or lie comfortably with your knees bent.
  2. Squeeze your pelvic floor as if you are stopping yourself from peeing.
  3. Hold for up to 10 seconds, then release fully.
  4. Repeat 8 times, 3 sets a day.

When: build it into daily triggers — at mealtimes, while boiling the kettle, whenever you open a new browser tab. After birth, start again as soon as you feel able, even on day one.

The interactive 10-second timer above (in the trimester section) can help.

Three exercises to try at home

Pelvic tilt

  1. Stand with your shoulders and bottom against a wall, knees soft.
  2. Pull your tummy button towards your spine, flattening your back against the wall.
  3. Hold for 4 seconds, then release.
  4. Repeat 10 times.

Eases lower back pain and strengthens abdominals.

Cat-cow

  1. Start on all fours, hands under shoulders, knees under hips.
  2. Breathe in and let your belly drop as you lift your tailbone and chest (cow).
  3. Breathe out and gently arch your back, tucking your tailbone (cat).
  4. Move slowly for 10 repetitions.

Relieves backache and improves spinal mobility.

Calf raises

  1. Stand holding the back of a chair for balance, feet hip-width apart.
  2. Rise onto the balls of your feet, squeezing your calves.
  3. Hold for 2 seconds at the top, then lower slowly.
  4. Repeat 15 times.

Improves circulation and reduces swollen ankles.

Related guides and tools

Pregnancy weight gain guide→ Pelvic girdle pain (PGP)→ Your NHS antenatal appointments→ Exercise after birth→

A note from our team

This guide reflects NHS UK and Royal College of Obstetricians and Gynaecologists guidance on exercise in pregnancy. If you have a high-risk pregnancy or a medical condition, check with your midwife or obstetrician before starting or continuing an exercise programme. Read more about us.

Frequently asked questions

Is it safe to exercise in the first trimester?
Yes. Exercise is safe in the first trimester for most pregnancies. Many people feel too tired or nauseous to do very much, and that is fine. Gentle walking, swimming or yoga can continue from day one. If you are used to more vigorous exercise, you can generally continue at a reduced intensity.
Can I run during pregnancy?
If you were a regular runner before pregnancy, you can usually continue. Slow down, shorten your routes, and stay hydrated. Many women stop running in the second or third trimester because of pelvic pressure, joint laxity or just comfort. If you were not running before, pregnancy is not the time to start — try brisk walking instead.
What exercises are best for back pain in pregnancy?
Pelvic tilts, cat-cow, gentle yoga poses like child's pose, and swimming (especially backstroke) all ease back pain. Strengthening your core and glutes helps prevent it. Avoid lying flat on your back and consider a pregnancy pillow at night. Persistent or severe back pain should be assessed by your midwife.
Is it safe to do ab exercises when pregnant?
Most traditional ab exercises like crunches and sit-ups are not recommended from the second trimester onwards because they increase pressure on the abdominal wall. Safer alternatives include pelvic tilts, side-lying leg lifts, cat-cow, and standing core work. A pregnancy Pilates class is a great option.
Can I go to the gym when pregnant?
Absolutely. Tell your instructor you are pregnant so they can adapt sessions. Most cardio machines are fine (treadmill at walking pace, static bike, elliptical). Reduce weights on strength machines, avoid lying flat on benches after 16 weeks, and stop anything that feels uncomfortable. Many gyms offer pregnancy-specific classes.
How soon can I exercise after giving birth?
Gentle pelvic floor exercises can start the day after birth. Light walking can begin within a few days. Higher-intensity exercise, running and heavy lifting should wait until after your 6-week postnatal check, or longer after a caesarean. A women's health physiotherapist can assess when you are ready for running.