05/11/2025
✨You’ve just found out you’re pregnant…now what? It’s completely normal to feel unsure about what you can and can’t do, especially when it comes to exercise.
Many women stop training altogether out of fear of doing something wrong, but research shows that exercising throughout pregnancy is incredibly beneficial for both you and your baby.
If you’d like to chat about what’s safe for you, book an appointment and we can create a plan that supports your pregnancy journey.
Here are my top tips for exercising while pregnant:
1. Book a pelvic floor physiotherapy appointment.It’s so valuable to start connecting with your pelvic floor early, before birth and for your recovery afterwards.
2. If you were already doing impact training or running before pregnancy, you don’t necessarily need to stop. As long as you’re not experiencing symptoms such as leaking, pain, or pelvic heaviness, you can often continue safely with some adjustments.
3. Mobility work is important. As your body changes shape and posture, mobility exercises help you move more comfortably.
4. Stay strong with resistance training. Pilates is a fantastic option here. The average woman gains around 10–16 kg during pregnancy, and maintaining muscle strength helps support your joints, posture, and overall energy levels. Evidence shows resistance training can improve birth and delivery outcomes by shortening the second stage of labour, reducing perineal tears, and lowering the likelihood of instrumental delivery.
5.Train your core. Safe, guided core exercises can reduce abdominal separation (diastasis recti) and improve your ability to push effectively during labour.
6. Track your heart rate and learn your normal. Use how you feel- your breathing, ability to talk, and perceived exertion as guides. Everyone’s “normal” is different, so tune in to your body.💡
Remember every pregnancy is different. Listen to your body, adapt as needed, and seek professional guidance to stay active safely and confidently.
