Stay fit, active and healthy at home with Sam Wood and his team of pre-natal health, fitness and nutrition specialists.

If you’re expecting, and your doctor has given you the all-clear to exercise, there are a number of ways you can safely stay fit during your entire pregnancy. The 28 By Sam Wood pregnancy fitness program provides a safe way for new mums to stay active from the comfort of their own home, and we’d love you to consider joining our big 28 family!

My pregnancy exercise program encourages you to move more and stay healthy, inside and out.

In 2017, with the news that Snez and I would be welcoming our first child together, and with all the newly pregnant women joining my main program, I decided it was time to deliver all my amazing mums-to-be a new pregnancy fitness program that would help them stay healthy at home during this exciting time.

I worked closely with my prenatal physiotherapist and nutrition team to create a pregnancy-safe version of 28 By Sam Wood, Australia’s #1 home fitness & nutrition program.

My program is here to support you, inside and out. You’ll have the best pregnancy workouts, a delicious, pregnancy-safe eating plan and you’ll also have the ongoing support of me and my team of fitness & nutrition experts, 7 days a week.

I’ve already helped over 400,000 people get fitter and healthier from the comfort of their own home and, with my latest online pregnancy program, I’d love to help you too.

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Ready to stay fit & healthy at home?

My pregnancy home fitness and healthy nutrition program costs less than $2 day, and has helped so many mums, just like you, stay fit and healthy at home. There’s no ongoing contracts, you can cancel any time, so join me today!

How often should you exercise while pregnant?

The Royal College of Obstetricians and Gynaecologists recommend you should aim to be active on most, or preferably all days of the week. They recommend accumulating 150 to 300 minutes of moderate-intensity physical activity each week and, ideally, you should aim to be active for at least 30 minutes at a time.

Are you new to exercise?

If you’ve been physically inactive for a while, our pregnancy physio, Chloe Lorback, recommends you might like to aim for 3 or 4 days of moderate-intensity pregnancy-safe activities each week. And then, as your body adapts and you feel stronger, you can gradually increase the number of days you exercise.

Always check with a doctor before starting a pregnancy exercise program

There are some situations where prenatal exercise may not be advised such as pregnancy-induced high blood pressure, placenta praevia, multiple pregnancy or pelvic instability. The doctor will advise you if exercise is not suitable during your pregnancy.

Yes. It is possible to stay fit & active throughout your entire pregnancy

I encourage you to move more, as often as you can, as safely as you can. Of course, as your pregnancy progresses, the volume and intensity of your daily exercises will gradually decrease – but as long as you listen to your body and you stick to physical activities deemed safe for pregnancy, you should be able to stay active throughout your entire pregnancy which is great for you and your new baby.

My online pregnancy exercise & nutrition program was designed to help all mums of all fitness levels, stay active and healthy during their pregnancy.

snez using pregnancy program

Learn about our prenatal fitness & healthy pregnancy eating program

My pregnancy fitness program provides a safe way for mums and mums-to-be to get fit and stay healthy from the comfort of their own home. Every day you’ll receive a new 28-minute home workout with me, and you’ll have plenty of pregnancy pilates and pregnancy yoga options to choose from. The workouts will be customised to your current level of fitness and the routines are designed to gently help you condition & strengthen your body with pregnancy-safe, low impact exercises.

My pregnancy fitness program will help you condition & strengthen your body with pregnancy-safe, low impact exercises.

Pregnancy-safe workouts
Low impact workouts with yoga & pregnancy Pilates options

Australian support 7 days a week
Sam and his crew are here to help you on your healthy pregnancy journey

pregnancy nutrition icon

Pregnancy-safe meal plans
Customisable recipes with vegetarian and gluten-free options

pregnancy meal plan shopping list

Automated weekly shopping lists
With optional Woolworth’s integration for easy home-delivered groceries!

Guided prenatal meditations
Created to help mums during this exciting & challenging time!

Women’s health experts to guide you
Nutrition, exercise & mindset experts to support you during your pregnancy

Worried you might not be fit enough to join?

A lot of people assume you have to be fit to get fit, but 28 is an inclusive exercise program that works for everybody and every fitness level.

The intensity of your daily workouts will be set based on your current fitness level which you select when you join. If you are a beginner, you should expect to be challenged, but it will be doable, even if you’re completely new to exercise. And, as always, listen to your body so if you need to take a break, that’s perfectly OK!

A lot of mums tell me that they hadn’t done any form of regular exercise before joining 28, yet it doesn’t take them long to discover that daily movement has become a normal and enjoyable part of their new lifestyle.

Sam xx
28 By Sam Wood Program: Join the family!


28 is an online fitness & nutrition program designed to work around your life, at every stage of your pregnancy, no matter your current fitness level. And, for less than $2 a day, it really is the easiest way to stay fit and healthy at home.

No ongoing contracts, cancel anytime.

Why is exercise important during pregnancy?

Moderate exercise during all stages of pregnancy is extremely beneficial for both you and your baby for a number of important physiological reasons which we’ve listed below – but another really big reason why you should exercise regularly during pregnancy is this: it makes you feel good!

During pregnancy, regular exercise provides many benefits:
  • It can help you maintain your pre-pregnancy fitness levels
  • It helps you maintain a healthy weight during pregnancy
  • Exercise helps improve the quality of your sleep (which also helps reduce your fatigue)
  • Many pregnancy exercises help build strengthen your back & core muscles, preparing your body for the birth of your baby
  • It can also help prevent pregnancy-related constipation (a common issue during pregnancy)
  • And… exercise also releases endorphins to improve your mood, so it makes you feel good!

*Always check with a doctor before starting an exercise program, as there are some situations where exercise may not be advised such as pregnancy-induced high blood pressure, placenta praevia, multiple pregnancy or pelvic instability. The doctor will advise you if exercise is not suitable during your pregnancy.

Feeling fitter & happier at home
Just 28 minutes a day
Snez always feels better when she makes movement a daily priority

Exercising throughout my pregnancy on Sam’s program has been so great for my body and my mind. I know if I move every day I always feel better; so even if I’m not feeling up for a full workout, I just get out and go for a walk instead.

Snez Wood

What exercises can I do during pregnancy?

When you’re expecting, there are lots of exercises you can safely participate in throughout your pregnancy, including:

  • Walking (this is wonderful for everyone!)
  • Low-impact exercises like riding a stationary exercise bike
  • Swimming & Water Aerobics (but only in waters that are 28°C or less)
  • Strengthening exercises that target your lower back and abdominals
  • Exercises that condition & strengthen your pelvic floor muscles, like a kegel!
  • Pregnancy Yoga or Pregnancy Pilates (great to support your changing body during pregnancy)

What exercises should you avoid during pregnancy?

If you’re trying to stay fit while pregnant, don’t do any exercises that require you to jump. Avoid any high-impact or medium-impact exercises as this can put undue strain on your body, and potentially put you and your baby at risk.

What are the best pregnancy-safe exercises?

The best pregnancy-safe exercises will help you maintain or build your muscle tone (which reduces the likelihood of hip, pelvic, back or neck pain) and it will help you improve your cardiovascular fitness (which helps you maintain a healthy weight gain during pregnancy).

As your little bub grows and your body changes, the best pregnancy-safe exercises are ones that will help you safely strengthen your lower back as well as your abdominal and pelvic floor muscles.

Some of our favourite pregnancy-safe exercises

Pregnancy Pilates & pregnancy yoga are some of the best prenatal exercises to do on a regular basis, as they are designed to promote pelvic strength and stability. That’s why you’ll find Pregnancy Pilates & yoga are a core component of our pregnancy fitness program here at 28. So, once you’ve been given the all-clear to exercise from your doctor, we’d love you to take a look at some of the workouts and pregnancy pilates home exercises you’ll be doing when you join the 28 family.

Some of the very best pregnancy-safe exercises are customised Pilates and yoga movements – but make sure they have been adapted by a prenatal physiotherapist, so they meet the special needs of pregnant mums.

Try this low impact, pregnancy pilates workout with Chloe Lorback & Snez Wood

If you’re looking for a safe pregnancy exercise routine you can do at home, we have a little sampler for you. Jump into some comfy clothes, and follow along as our resident Women’s Health Physio & Pregnancy Pilates Instructor, Chloe Lorback, guides our own Snezana Wood through a popular pregnancy exercise routine. And, if you like this, we’ve got a full-length pregnancy home workout with Sam you can do as well!

Try these pregnancy exercises led by women’s health physio, Chloe Lorback

Here are the pregnancy exercises Chloe takes Snez through:

  1. Squats (only go as far down as feels comfortable)
  2. Lunges (be gentle, and focus on maintaining your core)
  3. Boxing Jabs with light hand weights (perfect for some light cardio, without the impact!)
  4. Alternating Leg & Arm Raises (this is great for pelvic stability during pregnancy)
  5. Clams (a gentle pregnancy pilates exercise)
  6. A pregnancy pilates plank (modified to be safe during pregnancy)

Try each move for 30 seconds, and then take a 30-second rest in between each exercise. And, as always, listen to your body and please stop if there is any discomfort at all.

What kind of workouts are safest when pregnant?

Assuming you’ve been given the OK to exercise from your doctor, the safest types of pregnancy workouts will be moderate-intensity routines that include low impact/low cardio exercises, but do NOT contain any jumping or abdominal crunching movements, as this could potentially put you or your baby at risk.

An online pregnancy workout program can be a great way to stay fit at home – but make sure the program is backed by qualified Women’s Health & Fitness professionals.

Our pregnancy workouts have been customised and reviewed by our resident Women’s Health Physio & Pregnancy Pilates Instructor, Chloe Lorback.

Chloe Lorback, 28’s Pregnancy Physiotherapist & Prenatal Pilates Instructor

Pregnancy-safe home workouts

We believe the safest and best pregnancy workouts are low impact and of moderate-intensity, that include some prenatal yoga and/or prenatal Pilates exercises in the routine.

The best pregnancy programs should have plenty of prenatal yoga and/or prenatal Pilates workouts, so you can strengthen your core muscles and promote pelvic stability. But do make sure the fitness program you choose has been created or customised by qualified Women’s Health & Fitness professionals – you want to know all the advice you’ll receive is going to be safe for all stages of your pregnancy.

Pregnancy Pilates and pregnancy yoga are a core component of the pregnancy fitness program here at 28 By Sam Wood

Ever wondered how to do a Kegel while pregnant?

Sam Wood and Women’s Health Physiotherapist, Marney Jury, discuss how you can strengthen your pelvic floor during pregnancy with these simple kegel exercises.

Physio Marney Jury talks pregnancy kegels with Sam Wood

Are you ready for a pregnancy-safe workout with Sam Wood?

When you’re ready to give a pregnancy home workout a go, here is one of our favourites, ‘The Magnificient Seven Low Impact Workout’.

This routine will provide you with 28 minutes of low-impact, pregnancy-safe exercises, guided by Sam Wood. You can do this workout at home, and all you will need is a couch and access to a low, stable step (any stable step around the house will do).

This is a low-impact pregnancy workout you can do at home in just 28 minutes.

These are the 7 pregnancy-safe exercises Sam will guide you through in his video: 

  1. ‘No-Jump’ pregnancy-safe burpee
  2. 1/4 Squats, Single Leg (left)
  3. 1/4 Squats, Single Leg (right)
  4. Couch Plank
  5. Resistance Running Arms
  6. Squat Left-Right Punch
  7. Step Step-Up

28 By Sam Wood pregnancy fitness program: Join the family!

Join my pregnancy exercise program and let’s do this together!

I’ve helped over 400,000 people get fitter and healthier from the comfort of their own home, and I’d love to help you too.

Less than $2 a day, no ongoing contracts, cancel anytime.

If you have any questions about my pregnancy program, whether it’s about my workouts or our delicious pregnancy-safe meal plans, just send an email to my crew at and we’ll get back to you ASAP.

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Our pregnancy fitness program also has a pregnancy-safe eating plan… that’s seriously delicious!

Our pregnancy exercise program also provides you with a delicious healthy eating component. When you join our 28 family you’ll receive a weekly, pregnancy-safe healthy meal plan prepared by our head nutritionist. It’s designed to nourish you and the little one during this exciting time!

Our online pregnancy program & app helps you stay fit & healthy, inside and out.


Need More Help? FAQs

Got a question? Drop us a line and we’ll get back to you ASAP