Butterfly
30 sec × 2
- Safe throughout pregnancy.
- Stretches the hips and groin.
- Breathe slowly and deeply, do not hold your breath.
Move
10 and 20 minute video sessions that fit your week of pregnancy, step-by-step moves and safety questions.
This content is for information only and does not replace a medical exam. If you have any concern about your pregnancy, ask your doctor first.
Today's session
Half-kneeling hip flexor stretch
30 sec × 1
- Safe throughout pregnancy.
- Opens the front of the hip, takes pressure off the lower back.
- Breathe slowly and deeply in the stretch.
Seated heel raises
15 reps × 2
- Safe throughout pregnancy.
- Boosts circulation and reduces leg swelling.
- Exhale as you lift, inhale as you lower.
Squat
10 reps × 2
- Safe throughout pregnancy.
- Strengthens legs and glutes.
- Inhale down, exhale up.
Sumo squat
10 reps × 2
- Safe throughout pregnancy.
- Strengthens inner thighs and glutes.
- Inhale down, exhale up.
Wall ball squat
10 reps × 2
- Safe throughout pregnancy.
- Supported, keeps you balanced.
- Inhale down, exhale up.
Wall push-up
10 reps × 2
- Safe throughout pregnancy.
- Strengthens chest, shoulders and arms.
- Inhale as you bend, exhale as you push.
Side-lying leg lift
10 reps × 2
- Safe throughout pregnancy.
- Strengthens the outer hip, supports the pelvis.
- Exhale as you lift, inhale as you lower.
Ball pelvic tilt
12 reps × 2
- Safe throughout pregnancy.
- Keeps the pelvis mobile, soothes back pain.
- Exhale rolling forward, inhale rolling back.
Sources
ACOG Committee Opinion 804: Physical Activity and Exercise During Pregnancy and the Postpartum Period (2020)
CSEP: Get Active Questionnaire for Pregnancy (2021)
WHO: Guidelines on Physical Activity and Sedentary Behaviour (2020)