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Feel Good but Warm Up

Safe pregnancy exercise warm ups

It's essential you warm up before starting any pregnancy exercises routine, read our pregnancy workout warm ups here for a safe fit pregnancy

A warm up is an essential part of your pregnancy exercise whenever and whatever you do can't just expect your body to respond instantly when you start exercising. A good warm up will gradually increase your heart rate, increase circulation to your muscles, ligaments and tendons, raise your temperature and reduce the risk of injury. It will also help prepare you mentally and get you in the right zone for exercise. It's even more important for exercise during pregnancy when a sudden burst of activity might wake up your baby too!

But you don't have to be spend hours warming up – just a few moves to get you started, stretch your muscles and get you prepared. Our fitness expert Lucie Brand has prepared these pregnancy exercises and says ‘use these moves to cool down too – making sure you bring down your heart and breathing rates gradually.'

Lucie's Top tip for exercise in pregnancy: Don't overstretch as relaxin makes your joints more prone to injury.

1. Ankle Rotations: Stand on one leg (hold onto something if you feel a little unstable); raise your other foot off the floor and rotate the ankle, pointing and flexing your foot. Swap legs.
Safe pregnancy exercise leg warm up

 2. Knee Extensions: Stay on one leg. Raise your knee higher, flexing your knee backwards and forwards.

Safe pregnancy exercise leg warm ups

3. Hip and body rotations: With feet hip distance apart and hands on your hips rotate first in one direction and then the other. Put your hands on your temples and rotate your torso from side to side. Get that bump swinging mammas (but gently of course!).

Safe pregnancy exercise hip rotations

4. Warm up your arms: with your arms wide and straight flex your wrists up and down before circling your arms forwards and backwards. Cross your arms in and out in front of your body. Raise your arms and push your hands up towards the ceiling (or sky if you're exercising outdoors!). Flex and straighten your arms.

Safe pregnancy exercise arm warm up

5. Give your shoulders and good shrug, raising and dropping them to loosen your back, neck and shoulders. Then roll your shoulders backwards and forwards.

6. Reach arms across, up and down. With one hand on your hip, reach one arm up and bend over to one side – or reach up to the ceiling (or sky!) with one hand, bending over with the other arm sliding down your thigh. Make sure you do this on both sides

Safe pregnancy exercise warm up for arms and waist

For the rest of the warm up exercises click HERE!

Feeling warm and ready to go? For more pregnancy exercises check out Lucie's book, the ‘3-plan complete pregnancy & post natal exercise plan' available through Or click for more pregnancy workout plans!

When doing any activity when pregnant make sure you listen to your body and stop if you feel uncomfortable  Always consult your doctor or midwife if you have any concerns.

Love exercise? Download our free workout guide below to enjoy your fit pregnancy! 

Fit pregnancy guide

Fit pregnancy guide


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