Pregnancy & postnatal
Pregnancy-friendly strength
Standing and side-lying strength work with no lying on your back — check with your midwife or GP before you start.
The NHS and UK Chief Medical Officers recommend muscle-strengthening activity twice a week in pregnancy. This session keeps you upright or on your side, with support close by.
Check with your midwife or GP before starting, especially if you are new to exercise or have a health condition. Listen to your body and adapt — and stop if you feel uncomfortable, too hot or unwell.
The plan
Warm-up 3 min 45 sec
- March on the spot, holding a chair if you like2 min
- Shoulder rolls30 sec
- Heel digs, slowly45 sec
- Small knee bends, holding the chair30 sec
Main set 2 rounds — rest 1 min between rounds
| Exercise | Each round | Rest after |
|---|---|---|
 Sit to stand |
8–10 reps | 30 sec |
 Wall press-up |
10 reps | 30 sec |
 Sideways leg lift (standing) Hold the chair |
8 each leg | 30 sec |
 Clamshell |
10 each side | 30 sec |
 Calf raise Hold the chair |
10 reps | 30 sec |
 Standing band row Or a towel row: pull elbows back and squeeze |
12 reps | 30 sec |
 Pelvic floor squeezes: long holds One long hold to finish each round |
10 sec | 20 sec |
Cool-down 3 min
- Easy march to bring your breathing down1 min
- Calf stretch at a wall, left20 sec
- Calf stretch at a wall, right20 sec
- Standing thigh stretch, holding a chair, left20 sec
- Standing thigh stretch, holding a chair, right20 sec
- Chest stretch, hands clasped behind you20 sec
- Sideways bend, both sides20 sec
Watch
Sources
- NHS: Exercise in pregnancy — checked 3 Oct 2026
- CMO infographic: physical activity for pregnant women — checked 3 Oct 2026