Pregnancy and exercise: Here's all you need to know

Arguably one of the most life-changing experiences of a woman's life, pregnancy is a whirlwind of so many emotions and physical transformations that prove both challenging and rewarding. 

And learning the happy news may soon be replaced with anxious what now questions – particularly around the issue of physical exertion. 

And since exercise is an essential component of staying healthy during pregnancy, knowing exactly what is safe and what is not becomes a huge question mark. 

We've pooled everything you need to know, from how much exercise is too much, benefits, and kinds of exercises in one easy to access page. 


Exercise guidelines for moms-to-be  

Scaling back on your normal routine can be challenging when pregnant. Here are some tips on how to keep doing what you love without harming your baby. By Amy Froneman

Pregnant? Exercise all you like 

Exercise during pregnancy, while healthy for both mother and baby, has only a minor impact on an infant's birth weight. By Joene Hendry, Reuters

Exercise guidelines: what you need to know 

Here's how to stay safe while exercising while pregnant. By Amy Froneman

Help pregnancy aches and pains 

Osteopathy is one way to address those achy-breaky muscles and joints. By Dr. Guy Ashburner

The pros and cons of pregnancy weight loss 

Your weight gain during pregnancy could affect your baby. By Amy Norton

The benefits of exercise 

Benefits of exercising during pregnancy  

How exercise benefits mom and baby. By Amy Froneman

Can I be fit and pregnant? 

There are countless benefits to keeping fit during pregnancy, not only for you as a mom, also for your baby. By Tracey Hawthorne

Dos and Don'ts

Exercises you should do during pregnancy  

Some exercises that are good for you while pregnant. By Amy Froneman

Top 5 exercise dos and don'ts 

You want to do the best you can for you and your growing baby, but you've been bombarded with mixed messages. What exercises can you do? Should you stretch? We've simplified it for you.  By Schalk van der Merwe, Biokineticis, Your Pregnancy 

Training by trimester

First trimester exercises 

These exercises will get you and your baby off to a happy, healthy nine months. Your Pregnancy 

Second trimester exercises 

These easy exercises will ensure that you get an essential 30-minutes-a-day workout to keep you and baby healthy through the second trimester. Your Pregnancy


How to stay fit and healthy while pregnant 

Staying active can be hard when you're pregnant but it's not impossible! 

How to do kegels 

Squeeze and... release, over and over again. By Hilda Geyer 

How to do Kegel exercises  

Firm up and tone your pelvic floor muscles with Kegel exercises. Your Pregnancy

How to not pull a muscle in pregnancy 

One wrong move and you can end up in pain. Our biokineticist tells us how to get up, bend down and move around safely. By Schalk van der Merwe, Biokineticis, Your Pregnancy 

Workout routines: Pilates, running, weight training and more

WATCH: 6 best exercises for runners during pregnancy 

Regardless of your mileage while running for two, these moves will keep you strong before and after delivery. Runner's World magazine

8 Tips for running during and after pregnancy  

What to expect when you’re expecting and what to be aware of post-birth — and how to deal with it all.

Great weight training exercises for pregnant women  

Being pregnant doesn’t mean that you have to stop your weight or circuit training. YP offers practical advice on safe gym training.

Core stomach exercises 

Your core stomach muscles will play a big role during labour. How can you exercise this area safely?

Pilates in pregnancy 

An easy way to stay active in pregnancy is with Pilates: a mind/body way of exercising that works on the most important muscles that you will use during pregnancy, birth and postpartum.

Water exercises: buoyant bellies 

As your belly expands, keeping up with regular exercise becomes a challenge. Feel the bliss of slipping into the pool for a weightless water workout. 

Excercises to prepare your body for breastfeeding 

Get your body ready for the strains that breastfeeding can sometimes put on it.

Pregnancy exercise: Work those legs  

Easy exercises for strong, toned limbs in every pregnant woman. 

3 pregnancy workouts 

Here's how to start your pregnancy fitness journey. 

Walk yourself fit 

Taking a stroll is more beneficial than you may think.  

Prepare your body for birth 

Do these quick exercises to prepare your muscles for the work of carrying and nurturing a baby.

Exercise to ease aches and pains 

Pregnancy causes huge changes to your body, and you're going to feel certain strains. Here are some exercises to help beat aches of pregnancy. 

Stretches to do during pregnancy 

Stretching exercises can be very beneficial during pregnancy, improving strength, stamina, suppleness and relaxation. Here are a few stretching techniques.


Yoga sense 

If practised correctly prenatal yoga can help you have a natural birth and a stress-free pregnancy.

Yoga for pregnancy and birth 

Yoga during my pregnancy and labour helped me feel more focused, says this mom of 2.

Some yoga postures to try at home 

Simple and easy yoga poses to try in the comfort of your own home. 

Doing yoga while you're pregnant 

Yoga is a good way to prepare your body for birth. Whether you are completely new to yoga or have done it before, check with your doctor or midwife before you begin. Here are some tips. 

Find a balance with prenatal yoga 

The benefits of physical fitness for birth and post-birth recovery.


Why you shouldn’t be afraid of exercising when pregnant  

“Knowing I was strong helped me beat the fear of birth.” Tash King shares her pregnancy workout plan with us.

Exercising for two 

Fitter than ever, this mom-to-be did not let pregnancy slow her down too much.

Inspiring yoga pregnancy time-lapse video

Yoga enthusiast mom releases remarkable pregnancy time-lapse video.

How Yoga Helped This Woman Cope With Her Pregnancy 

“I did a yoga class the day before I gave birth.” Adelline Malema shares her yoga journey before, during and after her pregnancy.

All pregnancies look different 

Fitness model shows that healthy pregnancies look different on all women. 

Fit and pregnant? 

A mom reveals her secret to keeping off the baby weight.

Being fit has helped this ballerina 

Pregnant and a professional ballet dancer, Sarah King proves that anything is possible when you’re expecting.

Top tips 

Move it maternity! 

Try these tips to remain active safely while doing the chores at home.

A fitter pregnancy 

Three simple steps to keep you healthy.

WATCH: Can occupational therapy help during pregnancy? 

Talking occupational therapy with Lesego Mashishi-Matlala.

Is it safe to swim during pregnancy? 

Swimming is extremely beneficial during pregnancy. Here are some tips to get you off the starting block.

Share your comments, advice, stories and concerns around pregnancy and fitness by emailing to and we might publish your letter. 

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