Staying active while pregnant isn’t just about keeping fit—it can make labor easier, reduce discomfort, and set you up for a smoother recovery after birth. The Mayo Clinic highlights specific movements that build strength, improve balance, and ease common pregnancy aches.
With these simple at-home workouts, you can strengthen your core, legs, and back safely. Let’s cover five exercises Mayo Clinic recommends, from wall pushups to modified planks, and explain how they support your body during pregnancy.
5 simple pregnancy workouts you can do at home
Each of these exercises targets muscles that help with endurance, posture, and stability. They’re safe for most women with uncomplicated pregnancies, but it’s always best to check with your doctor before starting or changing your routine.
1. Wall pushups
Wall pushups strengthen the chest, arms, and shoulders without the strain of floor pushups. Stand facing a wall, hands at shoulder height, and slowly bend your elbows to bring your chest closer before pushing back to start. The movement is controlled and gentle, but it still builds muscle tone. Strong arms and chest muscles help with everyday tasks like lifting your baby, pushing strollers, or carrying groceries after delivery.
2. Squats with a fitness ball
Squatting is one of the most functional moves you can train during pregnancy. Using a fitness ball against the wall supports your back and helps you stay stable as you lower into the squat. Practicing this movement prepares your body for labor, since squatting opens the pelvis and creates more space for the baby to descend. It also strengthens your legs and glutes, giving you better endurance for the physical demands of childbirth.
3. Modified side plank
A modified side plank builds stability through your obliques and hips while practicing balance. Instead of balancing on your feet, you support yourself with your forearm and knees aligned, making it safer and easier to hold. This exercise strengthens the muscles along your sides and improves posture, which can relieve lower back pain that often shows up in the second and third trimesters.
4. Step-ups
Using a sturdy step or stair, step-ups challenge your legs, hips, and core. This movement mimics everyday tasks like climbing stairs, while training coordination and balance. Keeping your back straight and moving slowly helps avoid strain. Done consistently, they improve your lower body strength and make it easier to move through daily routines without fatigue.
5. Leg raises
Leg raises are performed on hands and knees, extending one leg at a time behind you until it’s parallel with the floor. This strengthens the lower back, core, and glutes. These muscles support the growing weight of pregnancy, and working them can ease pressure on your spine. Alternating sides also trains stability, which becomes especially important as your center of gravity shifts.
Pregnancy changes the way your body moves, but staying active with safe, targeted exercises can help you adapt and feel stronger. Mayo Clinic’s recommended at-home workouts are practical, low-impact, and effective for supporting your body through pregnancy. Even with just a few minutes a day, you can see a noticeable difference.