gentle
30-Minute Pregnancy-Adapted Gentle Workout
Gentle movement in pregnancy is associated with positive outcomes for many women — always follow personalised guidance from your healthcare team.
30 min · Kit: Yoga mat, Birthing ball / exercise ball (optional), Pillow for support
The session
- 15 min: All-fours cat-cow and gentle breathing
- 25 min: Side-lying clamshells
- 35 min: Supported warrior 1 (using wall or back of sofa)
- 45 min: Ball seated pelvic circles (if available) or floor-seated
- 55 min: Pelvic floor connection and breathing
- 65 min: Savasana on side with support
Worth knowing
- Always follow your midwife's or obstetrician's guidance regarding exercise in pregnancy
- Avoid lying on back after 16 weeks — side-lying is the standard modification
- The "talk test" — can you hold a conversation? — is the appropriate intensity guide in pregnancy
- This session is a template — individual guidance from a pregnancy fitness specialist is ideal
