These are some of the most common questions we hear about exercise during pregnancy. For more detailed information on any of these topics, see our Exercise During Pregnancy project. Exercise & Pregnancy guidelines

Can I run during pregnancy?

Running during pregnancy is a personal choice and WHEN supports women making informed decisions rather than following a blanket rule either way.

You may have seen messaging that running during pregnancy is safe. That conclusion is largely based on research into fetal outcomes, and on that front the evidence is reassuring. What that research does not tell you is what running does to your own body over the long term. The effects on a woman’s joints, ligaments, pelvic floor, and connective tissue during and after pregnancy have not been adequately studied. Long-term research on pregnant women is complex, costly, and has rarely been prioritised. We may never have a complete answer.

If you choose to run, strengthening your pelvic floor and glutes, wearing supportive footwear, and listening to your body as your pregnancy progresses are all important. The point at which running feels uncomfortable will be different for every woman and may come earlier than expected.

Is exercising on unstable surfaces safe during pregnancy?

Balance changes significantly during pregnancy as your centre of gravity shifts forward. Exercises on unstable surfaces, including balance boards, foam mats, and Pilates reformers, carry a higher risk of falls as pregnancy progresses.
WHEN recommends avoiding these in group exercise settings where individual supervision is limited. If you are working one-on-one with a qualified professional, some unstable surface work may be appropriate with proper support and supervision.

Can I do single leg work?

Single leg weight-bearing exercises place significant load through one side of the pelvis and its joints. During pregnancy, when ligament laxity increases and balance changes, this load increases further.

Pelvic girdle pain affects around 44% of Australian women during pregnancy and we know how debilitating it can be, particularly when you are still working, caring for other children, and getting on with life. Loaded single leg movements are a known aggravating factor. Rather than waiting for pain to develop before acting, WHEN takes a precautionary approach. We recommend favouring double leg, stable movements during pregnancy, particularly in group exercise settings where individual supervision is limited.

Single leg weight-bearing exercises place significant load through one side of the pelvis and its joints. During pregnancy, when ligament laxity increases and balance changes, this load increases further. Exercises where you are lying down or seated and moving one leg, like side lying leg raises, do not carry the same risks and are generally fine during pregnancy.

If you are working one-on-one with a qualified professional who can monitor your response, some single leg work may be appropriate depending on how you feel and whether it provokes any symptoms.

Is stretching still safe?

Stretching can help with the tightness that commonly occurs in pregnancy, particularly in the lower and upper back, glutes, and chest. These areas carry extra load as your posture and body shape change.

Pregnancy hormones loosen your ligaments and tendons, which means your range of movement may feel greater than usual. This is not a reason to push further into a stretch. Move slowly, stay within a comfortable range, and avoid overstretching. Your body will tell you when something does not feel right.

Should I do abdominal exercises in pregnancy?

Yes, and we encourage it. Your core has a lot of work to do during pregnancy, supporting your body as your baby grows and helping you manage the physical demands of the months ahead.

Many people think core work means sit-ups. It does not. Abdominal work is much more than that, including breathing exercises, supported movements, pelvic floor work, and functional strengthening. Doing a sit-up with a large pregnant belly is not only uncomfortable, it is a pretty limited way to work your core when there are far more effective options available to you.

We also do not yet know the long-term impact of traditional sit-ups on the pelvic floor and other issues during pregnancy. Functional, supported core work is simply a better fit for what your body needs.

For WHEN’s full position on abdominal exercise and diastasis recti during pregnancy, see our position statement. Abdominal Exercise and Diastasis Recti During Pregnancy – WHEN