30 min
A gentle morning walk after a light breakfast. Helps you start the day fresh and supports circulation.
Heart healthVitamin D (in sunlight)Mood
Exercise Guide
Walking, yoga, strength and cardio exercises with a timer. Your sessions are saved to your account and show up in the app on your phone.
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Active Lifestyle
Regular exercise is one of the strongest preparations for a healthy pregnancy. Aim for 150 minutes of moderate-intensity activity per week.
150 min/week Moderate intensity 5 days/week
Your Exercise History
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Exercise Types
Walking2 exercises
The safest and most sustainable exercise before and during pregnancy. Protects cardiovascular health and keeps weight balanced.
20 min
A calm-paced walk 30 minutes after dinner. Aids digestion and prepares you for sleep.
Sleep qualityDigestionStress relief
Yoga & Stretching3 exercises
Builds flexibility and mental calm together. Lays the foundation for the pelvic flexibility needed for birth.
5 min
On all fours, slowly move your back up and down. Prevents lower back pain and increases spine flexibility.
Lower back flexibilitySpine healthRelaxation
3-5 min
Kneel, sit back on your heels, stretch your arms forward and rest your forehead on the floor. A deep relaxation pose.
Back musclesStress reductionMeditation
5 min
Sit, bring the soles of your feet together, slowly open and close your knees. For hip and inner thigh flexibility.
Hip openingInner thighBirth preparation
Strength & Pelvis3 exercises
Pelvic floor muscles and core — critical muscle groups for both pregnancy and birth. Train lightly and regularly.
10 × 3 sets
Contract the pelvic floor for 5 seconds, relax for 5 seconds. Can be done sitting, lying, anywhere.
Pelvic floorBladder controlPostpartum recovery
15 × 2 sets
Feet shoulder-width apart, squat as if sitting in a chair. Keep back straight, knees behind toes.
Leg strengthHipsBirth position
10 × 2 sets
Stand facing a wall, hands at shoulder height, bend and straighten elbows. A safe upper-body option.
Arm musclesChestPosture
Cardio3 exercises
Conditions your heart and lungs. Raising your fitness before pregnancy is very valuable for a healthy pregnancy.
30-45 min
Works the whole body without straining your joints. Can be safely continued during pregnancy.
Whole bodyJoint-friendlyReduces edema
20-30 min
Cardiovascular exercise without fall risk. Safer than an outdoor bike.
EnduranceLeg musclesHeart health
20 min
A low-impact cardio machine. As effective as running with less joint strain.
CardiovascularCalorie burnLow impact
Things to Watch Out For
- Don't exercise in extreme heat — your body temperature shouldn't rise
- Avoid sports with a risk of falling (skiing, horseback riding, diving)
- Don't exercise lying on your back for long periods (after the 2nd trimester)
- Stay away from contact sports and activities with risk of abdominal impact
- If your breathing becomes very rapid or you get dizzy, rest immediately
- Consult your doctor before starting — especially if you have a chronic condition
- Don't exercise in extreme heat — your body temperature shouldn't rise
- Reduce intense workouts during your period — opt for lighter movements
- If your breathing becomes very rapid or you get dizzy, rest immediately
- Consult your doctor before starting — especially if you have a chronic condition
- Exercise regularly but moderately — overtraining can disrupt ovulation
- Keep a healthy weight; being under- or overweight can make conception harder
- Avoid saunas and very hot environments — don't raise your body temperature too much
- Stay hydrated and rest when tired; listen to your body without overexerting
- Stick to light-to-moderate intensity around your ovulation window
- If you're trying to conceive, discuss your exercise plan with your doctor
This guide is for informational purposes. Consult your doctor before starting any exercise program, especially if you have a chronic condition.