Ten adaptable movements for an uncomplicated pregnancy, after reviewing activity with your midwife or obstetrician. Split the session if needed and use the range and supports that are comfortable today.
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Educational options for an uncomplicated pregnancy, after checking with your midwife or obstetrician what activity you can do. The “Beginner” level describes the movement; it does not confirm suitability for your pregnancy.
Before you begin. If you have a complication, an obstetric restriction, pelvic pain or difficulty controlling your pelvic floor, request an individual adaptation before using these sessions. They are not a postnatal recovery programme.
Effort. You should be able to talk comfortably. Reduce repetitions or duration depending on the day, breathe during exertion and avoid exhaustion. The aim is not muscular failure.
When to stop. Stop exercising and seek medical attention for vaginal bleeding, fluid leakage, regular painful contractions, chest pain, fainting or unusual breathlessness. Do not restart until you receive guidance. Also seek advice for a severe headache, vision changes, pain or swelling in one calf, or a decrease in your baby's usual movements. For severe symptoms or an emergency, call 112.
Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
These movements are already part of the workout. Do them in their scheduled place rather than repeating them as extra work.
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Sit on a firm chair and slightly extend one leg with its foot off the floor. Draw your toes towards you without moving your knee. Gently point them away and repeat with the other ankle.
What you train: Moves the ankle up and down without bodyweight loading.
Watch video See its place in the workout1 × 6
Choose a clear, level space with support nearby if needed. Walk comfortably with your arms following your steps. Maintain a conversational pace and pause when needed.
What you train: Practises arm-leg coordination and continuous comfortable movement.
Watch video See its place in the workoutAdapted movement
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What it trainsMoves the ankle up and down without bodyweight loading.
Sit with one leg slightly extended and your foot off the floor. Point your toes towards you, then gently away. Switch sides.
Technique cueMove only the ankle within a comfortable range.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Adapted movement
1 × 6
What it trainsPractises arm-leg coordination and continuous comfortable movement.
Walk at a comfortable pace in a safe place, coordinating your arms and legs. Keep the pace easy, with rests as needed; do not lift your knees as high as possible.
Technique cueTake natural steps without lifting knees as high as possible.
Official page HTTP 200, equipment-free walking instructions and a VideoPlayer with a non-null video checked on 2026-10-01. Walking and foot-contact correspondence is based on instructions, not audiovisual observation. Duration, full playback, framing and language are unverified; only the original page is linked.
Date checked:
General walking reference. Keep the easy pace, nearby supports and breaks in your pregnancy card.
Adapted movement
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What it trainsWorks the legs and glutes for controlled standing and sitting.
Sit on a sturdy chair without wheels, with your feet on the floor. Lean forwards slightly from the hips, stand up and slowly sit back down.
Technique cueFix the chair against a wall and keep feet grounded.
Official page link and title checked; full playback unverified. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Pregnancy demonstration. Adjust seat height and use assistance when needed.
Adapted movement
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What it trainsWorks legs and glutes with additional support.
Hold a fixed support. Move your hips back a little and bend your hips and knees to a comfortable depth. Push through the floor to return.
Technique cueKeep heels down and knees following your feet.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Adapted movement
1 × 6
What it trainsWorks the calves and ankle control when rising and lowering.
With a firm support within reach, lift both heels and lower slowly until your whole foot rests on the floor.
Technique cueRise vertically without swaying forward.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Adapted movement
1 × 6
What it trainsWorks the quadriceps, the front thigh muscle that straightens the knee.
Sit with your back upright and feet on the floor. Slowly straighten one knee through a comfortable range and lower your foot without letting it drop. Alternate sides.
Technique cueKeep your thigh supported and trunk still.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Adapted movement
1 × 6
Keep in mind: Leave room for your abdomen. Stop with pelvic pain or pressure and use a prescribed alternative.
What it trainsWorks the outer hip and pelvic control with support.
Hold a fixed support and lift one leg a little to the side without leaning your torso. Lower slowly and complete both sides.
Technique cuePoint your toes forward and use a small range.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
General movement demonstration. This adapted card's posture, prescription and limits take priority; the video does not establish clinical suitability.
Adapted movement
1 × 6
What it trainsPractises bending at the hips and standing without added weight.
Stand with your back a short distance from a wall. With your knees slightly bent, push your hips back until they brush the wall, then stand upright again.
Technique cueTouch the wall lightly rather than falling into it.
Author's page, movement description and oEmbed metadata (title, channel and offered player) checked on 2026-10-01. Full playback, framing and audiovisual quality require manual review; player availability does not establish them.
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General wall-based movement demonstration. Follow the range and limits in your pregnancy card.
Adapted movement
1 × 6
What it trainsPractises sharing standing weight and breathing without shoulder or knee tension.
Stand near support with your weight shared between both feet and your knees unlocked. Breathe without raising your shoulders or forcing your posture. If sitting is more comfortable, change position.
Technique cueChoose comfort rather than a raised chest or rigid posture.
Reference and title checked on the official page; full playback unverified. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Obstetric physiotherapy video in English. Follow the written instructions and adaptations in this card.
Adapted movement
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Keep in mind: If you cannot identify the movement or feel pain, stop and request a pelvic-floor assessment.
What it trainsPractises locating, contracting and relaxing the pelvic floor to your individual plan.
Sit comfortably and gently contract your pelvic floor without squeezing your glutes or holding your breath. Release completely before repeating. If you cannot identify the movement or feel pain, request an assessment.
Technique cueDo not practise by stopping your urine flow.
Reference and title checked on the official page; full playback unverified. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Obstetric physiotherapy video in English. Follow the written instructions and adaptations in this card.
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Walk slowly and breathe comfortably for 2–3 minutes. Allow at least one recovery day before repeating hard strength work for the same muscle group.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
A selection of 4 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentWall or fixed support; Exercise mat and padded support; Padded exercise mat; Stable chair
View full workoutA selection of 6 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentWall or fixed support; Fixed support; Stable chair and light resistance band; Wall
View full workoutA selection of 5 movements to adapt with your professional. You may alternate positions and reduce the amount according to your pregnancy. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentWall or fixed support; Stable chair; Wall; Fixed support
View full workout