Cookies on the Bupa website

We use cookies to help us understand ease of use and relevance of content. This ensures that we can give you the best experience on our website. If you continue, we'll assume that you are happy to receive cookies for this purpose. Find out more about cookies



Exercising during and after pregnancy

Being pregnant doesn’t mean that you can’t keep active. Exercising while you’re pregnant is perfectly safe and good for yours and your baby’s health. What’s important is to choose the right types of activity.

Open our infographic about the stages of pregnancy.

How your baby develops, stages of pregnancy by Bupa UK

What are the benefits of physical activity during pregnancy?

During pregnancy your body undergoes certain changes that can come hand in hand with a number of health problems. The good news is that regular exercise can help to relieve some of these pregnancy-related niggles. It may help to:

  • reduce tiredness
  • help constipation
  • ease lower back pain
  • reduce varicose veins
  • lessen any swelling of your ankles and feet
  • reduce stress and anxiety
  • improve your sleep

Get in shape before you get pregnant and keep up the good work through your pregnancy. You’ll feel the benefit – it will help you to carry the extra weight and prepare you for labour.

Exercise can also help to prevent some health problems related to pregnancy such as:

  • gestational diabetes
  • high blood pressure

If you do develop gestational diabetes, keeping active can help to improve your symptoms.

What types of exercise can I do during pregnancy?

Aerobic and strengthening exercise

Do a mixture of aerobic and strengthening exercise during pregnancy.

  • Aerobic exercise, such as brisk walking or swimming, uses oxygen, raises your heart rate and makes you slightly breathless. It also improves your level of fitness.
  • Strength training involves moving your muscles against some kind of resistance, such as free weights or your own body weight. This will also help to improve your posture and balance.

Swimming and aqua aerobics are good forms of exercise to do during pregnancy as the water helps to support your weight. It’s not known how safe activities such as yoga and t’ai chi are during pregnancy. If you do these, make sure you let your instructor know that you’re pregnant.

If you regularly exercised before you got pregnant, you should be fine to carry on but you might want to lower the intensity. Take a break from any competitive events while you’re pregnant.

If you haven’t been active for a while, or are thinking of doing something new, speak to your midwife, physiotherapist or GP. They can give you some advice on how to get started as it’s important to build up gradually.

Walk to run training programme 

Pelvic floor exercises

Exercises to work your pelvic floor may help to strengthen the muscles that will be stretched during pregnancy and childbirth. Your pelvic floor muscles support your bladder, bowel and womb and help them to work properly. When you’re pregnant, they help to support your baby and it’s important to keep these muscles strong. Not only will it help you during labour but will also reduce the risk of problems, such as incontinence, after you give birth.

How to exercise your pelvic floor muscles

  • Sit or lie on the floor with your knees bent and feet on the floor. v
  • Find the right muscles. One way is to imagine stopping yourself from passing urine or wind. It should feel like a ‘squeeze and lift’.
  • Hold these muscles for five seconds – don’t forget to breathe.
  • Rest for five seconds and repeat 10 times.
  • Try holding for a longer count as the exercise gets easier.


Pilates offers a range of health benefits and it’s very adaptable. You can work to a level that suits you and in positions that are comfortable. Many women find Pilates helpful throughout their pregnancy and after they give birth too, as it can improve muscle strength and tone.

Emily Partridge, mum and Bupa Lead Physiotherapist and Pilates instructor advises:

"Pilates can help women improve their posture, balance and coordination. This is great for lots of reasons both during and after pregnancy. Pilates is one way of building up the strength of your pelvic floor and core muscles. This may help reduce the risk of low back pain and incontinence both during and after pregnancy. It may also make it easier to get back to a pre-pregnancy level of activity."

If you join an antenatal Pilates class, the instructor will give you exercises that meet your individual needs and ability.

Some Bupa centres hold ante- and postnatal Pilates classes, which are led by physiotherapists and health advisers. To find out if there’s a class near you, visit

What exercise can I do in each trimester?

Pregnancy affects every woman differently so when it comes to exercise, there are no hard and fast rules. Again, your midwife, physiotherapist or GP can give you more advice.

First trimester

This is the time when you’re most likely to feel sick (‘morning sickness’) and possibly more tired than usual. Your blood pressure may be lower than usual during this time, which can mean you’re more at risk of fainting. The changes your body’s going through may well influence how energetic you feel, as well as how motivated you are to exercise. Listen to your body and don’t do more than you feel able to.

If you do feel up to exercising, that’s great. Your baby is well protected within your body at this stage of pregnancy so it’s safe to do most sports.

"When I was in the early days of pregnancy I felt really tired. I mainly stuck to walking and a Pilates class once a week until I got my energy back." Alice, mum and editor in Bupa’s Health Content Team

Second trimester

Once you reach your second trimester, you’ll probably feel much more yourself again as tiredness and morning sickness tend to ease by now. Although some types of exercise aren’t sensible to do, in general, stick with what you enjoy as long as you feel safe and pain-free.

It’s best not to do any exercise that involves lying on your back from this time onwards (see Are there any risks? for more information).

Third trimester

By the third trimester, you’ll be carrying considerably more weight as your developing baby grows. It’s almost inevitable that as a result you’ll feel more tired and it may be awkward to exercise with your bump. Although research has found that continuing to exercise during pregnancy isn’t harmful, you may find that aerobic activity isn’t practical. If you can, try to keep up some stretching and relaxation exercises.

"I tried to keep as active as I could by doing my normal walk as part of my daily commute. I just had to slow down a bit towards the end of my pregnancy." Pippa, mum and editor in Bupa’s Health Content Team

Are there any risks?

If your exercise routine involves pounding the streets in your running shoes with the odd kickboxing class thrown in, you’ll need to tone it down. We’ve put together information about some things to keep in mind when you’re pregnant.


When you’re pregnant, your body temperature increases more than usual when you exercise.

Don’t exercise in hot or humid environments and drink enough water so that you don’t feel thirsty. Don’t do more than you feel comfortable doing – listen to your body.

Exercise that involves lying on your back

As your baby grows, it isn’t good for you to exercise while lying on your back. The rationale behind this is that the baby could press on your main vein and reduce how much blood can get back to your heart. This could cause low blood pressure.

After 16 weeks of pregnancy, don’t do any exercise that involves lying on your back.


When you’re pregnant, your body produces a hormone that causes your ligaments and tendons to soften and become more elastic. This can increase your risk of injury because your joints are looser. Although you may find you’re more flexible, there is less support for your joints and you may find it more difficult to balance.

You can reduce your risk of injury by warming up and cooling down properly, and not making sudden changes of direction when you’re exercising.

Don’t go horse riding, cycling or ice skating after your first trimester because of the risk of falling or losing your balance. And don’t do contact sports as they carry a risk of being hit in the tummy (abdomen). Put these on hold until after you have your baby.

When should I stop exercising?

There are certain warning signs that you shouldn’t ignore. If you develop any of the following symptoms while exercising, stop and get in touch with your midwife or GP as soon as possible.

  • Dizziness or feeling faint.
  • A headache.
  • Difficulty breathing.
  • Pain in your tummy (abdomen), calf, pelvis or back.
  • Bleeding coming from your vagina.
  • Difficulty walking.
  • Contractions.
  • Your baby not moving as much as usual.

How soon can I exercise after giving birth?

You may have questions about getting back to exercise after your baby is born: how soon and what activities, for example. If you had a healthy pregnancy and you didn’t have any problems giving birth, it’s fine to do gentle exercise straight away.

Walking is a great way to start, and, as you feel ready, gradually build up to the level of exercise you used to do. Pilates can be useful for maintaining core muscle strength and may also work your pelvic floor muscles. See a Pilates instructor or physiotherapist for advice about which exercises are safe to do and after what time, as this can vary.

The key thing is not to try to do too much too soon – listen to your body. And if you had a caesarean delivery, it’s best to wait until your six-week check with your GP before getting back to anything strenuous. You can still go for walks and do pelvic floor exercises during this time.

Ask your midwife or GP for advice and information if you’re thinking of starting something new.


  • Worried about your fitness?

    Get a picture of your current health and potential future health risks with a Bupa health assessment. Find out more today.

  • Resources Resources

    Further information


    • Fit and safe: exercise in the childbearing year. Pelvic Obstetric Gynaecological Physiotherapy., published 2013
    • Antenatal care. National Institute for Health and Care Excellence (NICE), March 2008.
    • Exercise in pregnancy. Royal College of Obstetricians and Gynaecologists., published January 2006
    • Common problems of pregnancy. PatientPlus., reviewed 10 July 2013
    • Physical activity guidelines for adults (19–64 years). Department of Health., published July 2011
    • Antenatal care. PatientPlus., reviewed 13 October 2012
    • Pelvic floor exercises in women. British Association of Urological Surgeons., published July 2014
    • Pelvic floor exercises how-to guide: pregnancy and beyond. National Childbirth Trust., accessed 11 June 2015
    • Good exercises and sports in pregnancy. National Childbirth Trust., accessed 8 June 2015
    • Nausea and vomiting in pregnancy – including hyperemesis gravidarum. PatientPlus., reviewed 12 December 2012
    • Physiological changes in pregnancy. PatientPlus., reviewed 25 January 2013
    • Pregnancy exercises – safety checklist. National Childbirth Trust., accessed 11 June 2015
    • Your baby’s movements in pregnancy. Royal College of Obstetricians and Gynaecologists., published August 2012
    • Bø K, Herbert RD. There is not yet strong evidence that exercise regimens other than pelvic floor muscle training can reduce stress urinary incontinence in women: a systematic review. J Physiother 2013; 59(3):159–68. doi:10.1016/S1836-9553(13)70180-2
  • Has our information helped you? Tell us what you think about this page

    We’d love to know what you think about what you’ve just been reading and looking at – we’ll use it to improve our information. If you’d like to give us some feedback, our short form below will take just a few minutes to complete. And if there's a question you want to ask that hasn't been answered here, please submit it to us. Although we can't respond to specific questions directly, we’ll aim to include the answer to it when we next review this topic.

    Let us know what you think using our short feedback form
  • Related information Related information

  • Tools and calculators Tools and calculators

  • Author information Author information

    Reviewed by Rachael Mayfield-Blake, Bupa Health Content Team, July 2015.

About our health information

At Bupa we produce a wealth of free health information for you and your family. We believe that trustworthy information is essential in helping you make better decisions about your health and care. Here are just a few of the ways in which our core editorial principles have been recognised.

  • Information Standard

    We are certified by the Information Standard. This quality mark identifies reliable, trustworthy producers and sources of health information.

    Information standard logo
  • HONcode

    This site complies with the HONcode standard for trustworthy health information:
    verify here.

    This website is certified by Health On the Net Foundation. Click to verify.

What our readers say about us

But don't just take our word for it; here's some feedback from our readers.

Simple and easy to use website - not alarming, just helpful.

It’s informative but not too detailed. I like that it’s factual and realistic about the conditions and the procedures involved. It’s also easy to navigate to areas that you specifically want without having to read all the information.

Good information, easy to find, trustworthy.

Meet the team

Nick Ridgman

Nick Ridgman
Head of Health Content

  • Dylan Merkett – Lead Editor
  • Graham Pembrey - Lead Editor
  • Laura Blanks – Specialist Editor, Quality
  • Michelle Harrison – Specialist Editor, Insights
  • Natalie Heaton – Specialist Editor, User Experience
  • Fay Jeffery – Web Editor
  • Marcella McEvoy – Specialist Editor, Content Portfolio
  • Alice Rossiter – Specialist Editor (on Maternity Leave)

Our core principles

All our health content is produced in line with our core editorial principles – readable, reliable, relevant – which are represented by our diagram.

An image showing or editorial principals

                  Click to open full-size image

The ‘3Rs’ encompass everything we believe good health information should be. From tweets to in-depth reports, videos to quizzes, every piece of content we produce has these as its foundation.


In a nutshell, our information is jargon-free, concise and accessible. We know our audience and we meet their health information needs, helping them to take the next step in their health and wellbeing journey.


We use the best quality and most up-to-date evidence to produce our information. Our process is transparent and validated by experts – both our users and medical specialists.


We know that our users want the right information at the right time, in the way that suits them. So we review our content at least every three years to keep it fresh. And we’re embracing new technology and social media so they can get it whenever and wherever they choose.

Our accreditation

Here are just a few of the ways in which the quality of our information has been recognised.

  • The Information Standard certification scheme

    You will see the Information Standard quality mark on our content. This is a certification programme, supported by NHS England, that was developed to ensure that public-facing health and care information is created to a set of best practice principles.

    It uses only recognised evidence sources and presents the information in a clear and balanced way. The Information Standard quality mark is a quick and easy way for you to identify reliable and trustworthy producers and sources of information.

    Certified by the Information Standard as a quality provider of health and social care information. Bupa shall hold responsibility for the accuracy of the information they publish and neither the Scheme Operator nor the Scheme Owner shall have any responsibility whatsoever for costs, losses or direct or indirect damages or costs arising from inaccuracy of information or omissions in information published on the website on behalf of Bupa.

  • British Medical Association (BMA) patient information awards

    We have received a number of BMA awards for different assets over the years. Most recently, in 2013, we received a 'commended' award for our online shared decision making hub.

Contact us

If you have any feedback on our health information, we would love to hear from you. Please contact us via email: Or you can write to us:

Health Content Team
Battle Bridge House
300 Grays Inn Road

Find out more Close

Legal disclaimer

This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals. Photos are only for illustrative purposes and do not reflect every presentation of a condition.

The information contained on this page and in any third party websites referred to on this page is not intended nor implied to be a substitute for professional medical advice nor is it intended to be for medical diagnosis or treatment. Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. Bupa is not responsible for the content or availability of these third party websites. We do not accept advertising on this page.

For more details on how we produce our content and its sources, visit the 'About our health information' section.

ˆ We may record or monitor our calls.