Safe Pregnancy Workouts You Can Do at Home

Pregnancy is an incredible journey—full of excitement, change, and let’s be honest, plenty of what on earth is happening to my body moments too!
I remember when I was expecting first time, even simple movements felt different.
One day I’d feel full of energy, the next I just wanted to binge-watch Netflix under a cozy blanket.
And that’s okay.
Staying active during pregnancy isn’t about pushing yourself—it’s about moving in a way that feels nourishing, energizing, and empowering for both you and your baby.

Here’s how you can stay strong, flexible, and supported with simple home workouts that adapt to you, every step of the way.

Why Exercise During Pregnancy Matters

Regular movement during pregnancy can:

Boost your energy levels (even when you feel like a sloth 🦥)
Support mental health and lower anxiety
Help manage common aches like back pain
Improve circulation and posture
Build strength for labor, delivery, and recovery

As Gina Conley says in her book Training for Two,
“Pregnancy isn’t the time to back away from strength—it’s the time to honor and build it in a smart, compassionate way.”

Love that mindset, right?

Safe Home Exercises for Pregnancy

Here are a few trainer-approved moves that you can do safely throughout most pregnancies (with your healthcare provider’s go-ahead, of course!)

1. Bodyweight Squats

Why: Strengthens glutes, quads, and pelvic muscles to support your growing bump.

How to do it:

Stand with your feet hip-width apart.
Sit back like you’re reaching for a chair behind you.
Keep your chest lifted and knees aligned with your toes.
Press through your heels to return to standing.

Pro Tip :
Hold onto a countertop or chair for extra balance if your center of gravity feels a little off.

2. Wall Push-Ups

Why: Builds strong shoulders, arms, and core without putting pressure on your belly.

How to do it:

Face a wall and place your hands at shoulder height.
Step back slightly.
Lower your body toward the wall in a controlled motion.
Push back to starting position.

Trainer tip:
Focus on breathing out as you push away—this supports your core stability.

3. Pelvic Tilts (Cat-Cow Stretch)

Why: Relieves back pain and strengthens deep core muscles.

How to do it:

Start on hands and knees, wrists under shoulders, knees under hips.
Tuck your pelvis under (imagine trying to flatten your lower back).
Slowly release back to neutral spine.

Personal note:
This move saved my back during the third trimester—it’s simple but feels incredible.

4. Seated Shoulder Press

Why: Maintains upper body strength (important for carrying car seats and nappy bags later!).

How to do it:

Sit upright on a sturdy chair.
Hold light weights or water bottles at shoulder height.
Press overhead, then lower slowly.

Trainer’s tip:
“Think light and controlled, not heavy and exhausting. Quality over quantity wins in pregnancy fitness.”

5. Glute Bridges

Why: Strengthens glutes and hamstrings, stabilizes hips and pelvis (super important during pregnancy!).

How to do it:

Lie on your back (use a pillow to prop your upper body if you’re beyond 20 weeks).
Bend knees, feet flat on the floor hip-width apart.
Press through your heels and lift your hips toward the ceiling.
Squeeze your glutes at the top, then lower back down.

Trainer’s tip:
“Think about engaging your deep core and exhaling on the lift—it’s not about how high you go but how connected you stay.”

6. Side-Lying Hip Abduction with a Ball

Why: Strengthens outer hips and glutes to help stabilize the pelvis—essential for a more comfortable pregnancy and better postnatal recovery.

How to do it:

Lie on your side, shoulders, hips, and heels stacked.
Place a soft exercise ball (or rolled-up towel) between your ankles.
Gently squeeze the ball as you lift the top leg upward about 6–8 inches.
Lower with control, keeping the ball lightly pressed throughout.

Trainer tip:
Focus on slow, controlled movements—less swinging, more squeezing!
You should feel your outer hip and glutes light up in the best way.

Trainer’s wisdom:
“Pelvic stability isn’t just about being strong—it’s about being connected and coordinated. Gentle resistance work like this sets the foundation.”

7. Bird-Dog

Why: Core stability + balance (without crunching the abdomen!).

How to do it:

Start on hands and knees, spine neutral.
Extend one arm forward and opposite leg back.
Keep your hips level (imagine balancing a glass of water on your back!).
Return to start and switch sides.

Trainer’s core advice:
“Exhale as you extend, inhale to return. Connection over intensity wins every time.”

Key Reminders for Pregnancy Training

Tune into your body daily. It’s normal for energy to change from day to day.
Stay hydrated. Keep a water bottle nearby always.
Keep breathing naturally. No breath-holding during exercises.
Focus on feeling good, not ‘pushing harder.’
Every session is a win when you’re nurturing yourself and your baby.

Ready to Feel Strong, Supported, and Empowered?

At Feed The Fit, we specialize in pre and postnatal fitness coaching that’s all about honoring where you’re at while building sustainable strength.
Whether you’re in Hove, Brighton, or anywhere in the UK, our online training programs are tailored to fit your body, your journey, and your goals.

Book your free consultation today!
Let’s make fitness a joyful part of your pregnancy journey. 💖