Sam Wood's easy pregnancy workout

Sam Wood offers his advice for working out safely while pregnant, with the help of his partner Snezana Markoski.

With so many pregnant women on my program and now one in my household, it’s really important to me that women know that they can stay active throughout their pregnancy. In fact, they should!

When pregnant, it’s essential that you get moving and if you were already active beforehand, that you stay active. Not only will it help you during the pregnancy, it will help your body recover once your baby is born.

You don’t need to train like a maniac and should avoid getting your heart rate or body temperature up too high, but you can still work your muscles and get your heart rate up in a safe zone. So, if you’ve gotten the all clear from your doctor and need some tips on how to get active, here’s my pregnancy safe workout that you can do anywhere. All you need is a towel.

Do the following five exercises x 40 seconds each. Get through as many rounds as you can in 28 minutes.

Couch squats

Stand with your knees shoulder width or a little bit further apart, push your butt back into a squatting position until your butt touches the couch. Keeping the weight through your heels, squeeze your butt and return to a standing positon. Make sure your knees don’t fold in as you’re going down.

Four point kneel with Alternating Arm and Leg Extensions

Make sure you keep your back straight and strong to handle the extra weight as your body changes. At the same time, extend opposite arm to leg. Bring your hand up to the same height as your body with your thumb facing the ceiling.

Towel Partner Resistance Exercises

Start with a seated row. Using an overhand grip, grab the corners of a towel. Your partner will grab the other end and provide the resistance. Don’t shrug your shoulders, keep your elbows in and bring your wrists in close to your ribcage.

Then try a resistance tricep extension. In a kneeling position, grab the corners of the towel again. Your partner kneels behind you as the resistance. Keep your elbows in close to your ears and lower your forearms behind your back. Push up against the resistance, squeezing your triceps at the top.

Bicep Resistance Curl

Keep your arms straight to start. Your partner will add resistance as you curl your biceps up. You can use a hammer grip or curl the arms open to face the ceiling.

Alternating Lunges

Hands on hips and alternate your legs lunging forward.

Remember, you don’t have to push yourself to a dangerous intensity level, just get your body moving and make sure you do your pelvic floor exercises every day.

Before starting any exercise program, consult your doctor.

Sam's new program starts every Monday. Fin out more at



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