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Strength at home

Pregnancy strength workout (no lying on your back)

For an uncomplicated pregnancy, in any trimester: two of these a week meets the UK advice to do muscle-strengthening activity twice a week. The dose, 2 to 3 rounds of 10 to 12 with light weights or a band, comes from a 2026 trial, but trials report their strength training poorly, so treat it as a cautious starting point; the light Romanian deadlift is our own addition, and you can leave it out. Nothing is done lying on your back or front, and the pregnancy workout plan's phases set how much to do in each trimester.

30 minBeginner14 movesA dumbbell · A bench or box · A band · An anchor point · A wallHip flexors · Back · Abs · Shoulders · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingHarder: Standing band hip flexion
  2. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoRound your back up, then return to a flat back; don't let it sagHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoEasier: Arm circlesHarder: Sleeper stretch

Strength circuit

2 rounds · Rest 60 to 90 s between rounds

  1. Dumbbell goblet squat10 to 12
    Intermediate · Quads, Glutes, Abs · 3D demoFeet hip-width, a chair behind you, only as deep as is comfortable. New to lifting, or pelvic pain when you squat: sit-to-stands from a chair insteadEasier: Bodyweight squatHarder: Back squat with bands
  2. Supported single-arm dumbbell row10 to 12 each side
    Intermediate · Back, Biceps, Shoulders · 3D demoHand and knee on a bench as shown, spine still. With pelvic girdle pain, keep both feet on the floor, hip-width, with one hand on the bench. Or band rowsEasier: Incline ring rowHarder: Bent-over barbell row
  3. Dumbbell Romanian deadlift10 to 12
    Intermediate · Hamstrings, Glutes, Back · 3D demoOur addition to the trial's moves: light dumbbells, feet hip-width, the dumbbells close to your legs, and push your hips back only as far as your bump allows. Leave it out if it brings on pelvic or back painEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  4. Incline push-up8 to 12
    Beginner · Chest, Triceps, Shoulders · 3D demoHands on a bench or kitchen counter, higher as your bump grows. Easier: wall push-upsHarder: Push-up
  5. Seated dumbbell shoulder press10 to 12
    Intermediate · Shoulders, Triceps · 3D demoSeated with back support. Or a shoulder press with a bandEasier: Machine shoulder pressHarder: Push press
  6. Half-kneeling Pallof press8 to 10 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoStand with your feet hip-width instead if kneeling is uncomfortable or you have pelvic girdle painHarder: Pallof press

Side-lying and all fours

2 rounds

  1. Clamshell10 to 15 each side
    Beginner · Hip abductors, Glutes · 3D demoPillows under your head and bump and between your knees. A small range with pelvic girdle painHarder: Lateral band walk
  2. Bird dog, one limb at a time5 to 8 each side, holding 3 to 5 s
    Beginner · Abs, Back, Glutes · 3D demoThe full bird dog in the first and second trimesters if you feel steadyHarder: Bird dog

Cool-down

  1. Child's Pose (Balasana)30 to 60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide and a cushion under your chest; come up slowlyHarder: Extended puppy pose (Uttana Shishosana)
  2. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
  3. Pelvic floor exercise (Kegel)10 slow holds of up to 10 s, then 10 quick squeezes
    Beginner · Pelvic floor · 3D demoSitting. Squeeze and lift as if stopping wind and urine, then let go fully

Tips

  • Twice a week on days that aren't back to back, with walking, swimming or cycling on most other days.
  • Start with 2 rounds and stop each set with 2 to 3 reps to spare. First and second trimesters: a third round, then a little more weight, only while every set stays "somewhat hard". Third trimester: 2 rounds, lighter weights, smaller ranges and a hand on a support for balance.
  • Breathe out as you lift and don't hold your breath. Lift your pelvic floor as you lift.
  • Stop and call your midwife or maternity unit for bleeding, fluid leaking, regular painful contractions, tummy pain, dizziness, chest pain, breathlessness before you start, a headache, muscle weakness that affects your balance, or calf pain or swelling.
  • Keep cool and drink water; don't train hard in hot, humid weather.
  • With pelvic girdle pain, use sit-to-stands, do the Pallof press standing and the row with both feet on the floor, keep your feet no wider than your hips and the clamshells small, and skip anything that raises your pelvic pain during or after.
  • Already lifting heavier? Talk to your midwife or doctor about carrying on with your own programme; don't start heavy lifting in pregnancy.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Guides that recommend it

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the pregnancy strength workout (no lying on your back) take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, A bench or box, A band, An anchor point, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.