If you’re looking for safe exercises during pregnancy, or wondering what to avoid, you’re definitely not alone. There’s a lot of noise out there, and it’s easy to feel like you need to wrap yourself in cotton wool. But the truth is, moving your body during pregnancy is not only safe for most women, it’s one of the best things you can do for your health and your baby’s too. 

At North West Healthy Women, our team of physios and exercise physiologists take the guesswork out of exercising during pregnancy, starting with this blog.  

Why it’s worth keeping active  

If you’re on the fence about keeping your body moving, safe exercises during pregnancy can: 

• Help reduce the risk of gestational diabetes 
• Keep your blood pressure in check 
• Manage pregnancy weight gain 
• Boost your mood and energy 
• Ease common aches and pains like back and pelvic discomfort 
• Support better sleep (yes please!) 
• Improve postnatal recovery 
• Prepare the body for labour and birth 

The Royal Australian and New Zealand College of Obstetricians and Gynaecologists recommends pregnant women aim for 150 to 300 minutes of moderate exercise a week.  

The way a women’s health physiotherapist may help you meet this goal can look very different from person to person based on their usual exercise fitness, their general health and their experience of pregnancy. 

And while 150 – 300 minutes might sound like a lot, it can be as simple as a 30-minute walk (with rest stops) every day.

What gym exercises are safe during pregnancy? 

If you’re a gym-goer, the good news is you can probably continue most of your whole routine. A few simple tweaks can go a long way. Some of the safest (and most effective) gym exercises during pregnancy include: 

• Stationary cycling 
• Seated weights or resistance machines 
• Walking on a treadmill or track 
• Pilates 
• Bodyweight movements like squats, wall push-ups, and leg lifts 

With any exercise it’s important to maintain breathing to manage pressure changes and remember, if something feels off, it’s okay to switch it up or opt for a less intense alternative.  

Can you do ab exercises during pregnancy? 

Absolutely! It’s important not to forget your abdominals whilst you are pregnant. As with any exercise, you’ll want to avoid anything that puts too much pressure through your belly or pelvic floor. Maintaining abdominal strength can help with labour and your postnatal recovery as well. Exercise on your back is not recommended after the first trimester but there are so many other options for exercising the abdominal wall.  

Instead, try: 

• Side-lying or kneeling exercises 
• Deep belly breathing with pelvic floor focus 
• Gentle pelvic tilts or modified planks 
• Core control through movement, not brute force 

What if you’ve got aches, pains, or no energy? 

Some days you’ll feel like you could run a marathon. Other days, just putting socks on is an achievement. Pregnancy has a funny way of keeping us on our toes. 

If you’re dealing with fatigue, pelvic girdle pain, or back aches, you still have options. Movement might just be what your body needs. The trick is finding safe exercises during pregnancy that feel good. 

We often recommend: 

• Pool walking 
• Seated or side-lying Pilates 
• Short walks with lots of rest stops 
• Strength work that supports posture and joint stability 

A women’s health physio can help tailor a plan, so you’re not just guessing what works. 

Red flags to keep an eye on when exercising during pregnancy 

While most women can safely exercise during pregnancy, there are a few signs it’s time to hit pause and check in with your women’s health physio: 

• Dizziness or feeling faint 
• Chest pain or breathlessness that makes talking tough 
• Vaginal bleeding or fluid loss 
• Sharp pain or contractions 
• Bub’s movement feeling different 
• Leaking during or after exercise 

If anything feels off, don’t power through, contact your physio or healthcare team. 

What’s the best exercise during pregnancy?  

There’s no one ultimate exercise. The best exercise is the one that feels good, fits into your life, and supports your body. When it comes to safe exercises during pregnancy, consistency matters more than intensity.  

For most women, that means: 

• Walking (even ten minutes counts) 
• Swimming or water aerobics 
• Prenatal Pilates 
• Pregnancy-safe yoga 
• Strength training  

Looking for Brisbane exercise classes during pregnancy? 

If solo workouts aren’t your thing or you’d love to make friends with other mums-to-be, pregnancy-safe classes can be a great way to stay motivated and get support.  

Look for options run by qualified instructors who understand pregnancy-specific modifications. At the North West Healthy Women clinic, our physios run pre and post natal Pilates classes so you’ll be in good hands with professionals who have created a specific class plan for your pregnancy and can adapt movements to suit your needs during the session. These classes focus specifically on safe exercises during pregnancy, ensuring you get the most benefit while protecting your body. 

Exercise and pregnancy myths 

“If you didn’t exercise before pregnancy, it’s too late to start.”  

False. It’s never too late to start  moving your body, and you don’t have to do it alone. A physio can help you ease in gently, no matter your fitness history. The key is starting with safe exercises during pregnancy that match your current fitness level. 

“You can’t run while pregnant.”  

Not true. If running was already in your weekly routine, and your pregnancy is considered low risk, you can usually keep it up, at least for a while. Eventually, most women find running becomes uncomfortable or triggers pelvic floor symptoms, and that’s your cue to change gears. 

Women’s health physiotherapy for pregnancy  

You don’t have to figure it out on your own. Whether you’re walking laps, lifting weights, or just getting started, our women’s health physios are here to guide you through safe exercises during pregnancy every step of the way. 

The team at North West Healthy Women can help you build a safe routine, manage pain, and feel strong and prepared for labour. 

We’ll take the time to understand your fitness level, medical history, and any symptoms you’re experiencing. From there, we’ll create a plan that: 

• Feels realistic for your energy levels 
• Supports your core and pelvic floor 
• Helps you manage or prevent pain 
• Keeps you moving safely from trimester to trimester 

Want to feel strong, supported, and safe during pregnancy? 

Let’s find the best safe exercises during pregnancy for your body, your lifestyle, and your goals. Contact us today to take the first step.