8 Things You Need To Know About Exercising When Pregnant From A Pre-Natal Trainer

Pregnancy is a huge transformation. Let's be honest. Not just physically, but in every way. In today's society, we just live our lives and stay as 'normal' as possible bar a few more early nights until the baby comes and only then we allow in the idea that our lives are changing. So it's easy to just resign ourselves to the physical changes and give in, thinking we can do nothing until the next year. However, there are things we can do from the outset to make the latter stages of pregnancy and the following recovery a bit easier. It's all about very simple things to help support our bodies whilst they do what they need to do to produce life.

We know all pregnancies are different and some are more difficult than others, but if you are able to even contemplate moving your body, then let's make sure you know how to do it safely and effectively.

When our co-founder Stefanie found out she was pregnant with her second daughter, her PT Luisa was the first person she told.

"I was on my way to a PT session with Lu and she casually texted me "Hey, remind me what part of your cycle you are in so that I can plan your session?" My response? "Umm, that's going to be a issue to answer". She knew right away. We ended up going for a walk instead and processing the whole thing. I was 3 or 4 weeks pregnant and I had just found out about two hours before. I knew I was in good hands because at that time my first daughter was 15months old and I had been working with Lu since I was 6 months postpartum on regaining my strength. Working with someone who specialises not only in pre and post natal exercise but also in women's bodies was a game changer for me. Luisa knew how to work with my varying energy levels and how to prepare my body to grow. She also helpfully taught me about things like new hormone production and how we can't overstretch when pregnant or breastfeeding because we can injure ourselves.

The weekly sessions we had been doing had put us in good stead, and all I needed to do was to maintain my strength as my body transformed once again. The bigger the bump got, the simpler the things we did. Some weeks I had no balance and felt exhausted, other weeks I could do everything. That's the thing with pregnancy and beyond - you have to give into it, to go with the flow. I worked with Lu until I was about 36 weeks and then I just kept walking as much as possible after that. Since having the baby (and wrestling a 2 yr old at the same time), I've found I have strength I didn't have after the first pregnancy. The body remembers, so I feel like even when I felt like I was doing nothing in comparison to previous training levels (me every day), I was surprised what the consistency did for me later on. Not to mention, it's so helpful working with someone who is constantly clocking things (like watching your hips tip sideways) and pushing you even when you don't realise it."

Now, Luisa is not only our resident moon guide here, as well as a holistic wellness coach and energy practitioner, she also just reintroduced Pre & Post Natal training as part of her PT services since she found out she is pregnant with her third bundle of joy. That wonderful news means she's doing this right alongside us this year, so we had to ask her to give us some tips to share with any other mums-to-be in their training journeys.

Pssst... looking for post-natal training tips? Lu shared those with us here.

1. Keep Moving.

Exercise in pregnancy is about maintaining fitness and strength. Even if you didn’t have an exercise routine prior to pregnancy you are able to be active and you will feel the benefits of gentle, regular activity. Start where you are, listen to your body, and move in a way that feels good.

2. Think Functional Strength.

Pregnancy isn’t the time to focus on high-intensity workouts, it’s about maintaining strength and building support in the areas that matter most. This includes movement to improve your posture and relieve back pain, which in turn can reduce the risk of high blood pressure and improve your mood and sleep. If, like Stef, you have other another small human to carry around as your bump grows, you need to do maintain your strength to be able to do that safely.

3. Adapt Your Core Work.

This is not the time for crunches or planks - these exercises can put a lot of pressure on your outer abdominal muscles. Opt instead for moves like bird dogs and adapted planks will maintain strength in your deep core without adding pressure which may cause doming.

4. Stretch Smart.

Be mindful with stretching. The pregnancy hormone relaxin softens your joints and ligaments, which means it’s easier to overstretch, so choose mobility-focused movements and work on stability, rather than deep stretches.

5. Include Unilateral Moves.

Your centre of gravity shifts during pregnancy, so building coordination and stability is key. Try unilateral exercises (working one side of the body at a time) like lunges or wood chops. They strengthen each side of the body individually, supporting balance and alignment.

6. Watch Your Posture.

Pay attention to your posture as your bump grows. To help prevent backache and tension, focus on strengthening your upper back and glutes. This can help ease discomfort and make everyday movement feel easier.

7. Start Your Pelvic Floor Work Now.

Engage that pelvic floor - don’t wait until after the baby is born to start your pelvic floor exercises. This can make a real difference in labour and is important in your postnatal recovery.

8. Tune In To Your Body.

Just as important as movement is knowing when to rest, so tune in to your body. Listen to when it needs to move and when it needs to rest. Some days your body will ask for stillness, and that’s OK. Balance is key to feeling well and staying strong and recovery is just as important as movement.

A Note on Pregnancy Wellness.

Always consult with your midwife or GP before starting any new exercise routine during pregnancy, especially if you have any medical conditions or pregnancy-related concerns. Every pregnancy is different, and what feels right one day might change the next. Trust your body and seek qualified guidance where needed.

Meet Luisa...

Hi, I'm Lu, Founder of New Moon Wellness and my aim is to support people on their wellness and fitness journey.

I believe there is a lot more to wellness than just fitness and a lot more to fitness than just the physical body - our minds and energetic bodies also come into play. Wellness is about thriving and to thrive we need to take a holistic approach.

It can be a minefield to know where to start so I am here to hold your hand and help you claim your own power. Trust me, you have a more power inside you than you could ever dream of.

I can help connect your mind and body and reconnect your feminine energy. You can find out more about my services and coaching programmes here.

P.S. Not an ad - Stefanie was a paying client of Luisa's, but couldn't let her keep all the info to herself so had to get her to share her tips for List readers.