Exercise During Pregnancy: What Every Mum Needs to Know

Exercise during pregnancy can feel confusing. You may be wondering what’s safe, what to avoid, or whether certain movements could harm your baby. The truth is, for most women, exercise is not only safe, it’s incredibly beneficial for your physical and emotional wellbeing.

This article breaks down the key things every mum deserves to know about staying active during pregnancy, based on current evidence and guidance from women’s health physiotherapists.

Why Your Pregnant Body Feels Different

Pregnancy brings a long list of physical changes, many of which directly affect how you move.

1. Hormones change your joint support

The hormone relaxin softens your ligaments to prepare your body for birth. This can lead to:

• A feeling of “floppiness” or instability
• Reduced joint support
• Changes in how you balance and walk

Relaxin peaks early, between 8 and 20 weeks, so even mums who aren’t “showing” may already feel less stable.

2. Posture naturally shifts

As your baby grows, your pelvis tilts forward, your back works harder, and your abdominal wall stretches. This may lead to:

• Back or hip discomfort
• Tight hip flexors
• Weak-feeling glutes

These changes are normal, but they do mean your exercise routine may need adjusting.

3. Fatigue, nausea and reflux are common

Energy levels can fluctuate, especially in the first and third trimesters. Reflux may worsen during certain movements such as planks, burpees or exercises lying on your back.

Listening to your body is essential.

Is Exercise Actually Safe in Pregnancy?

Yes.
Current evidence shows that exercise is vital for both mum and baby.
It helps reduce complications, supports mental health, improves sleep and prepares your body for birth.

However, how you exercise matters.

Here are the key principles:

If you were previously inactive

You can start exercising, but build up slowly.
Avoid jumping straight into intense or high-impact workouts.

If you were active before pregnancy

You can generally continue what you were doing, with modifications as needed.
High-intensity or heavy lifting may need to be reduced in late pregnancy to avoid excessive pelvic strain.

If you’re highly active

You may need individualised guidance from a women’s health physio, especially in the third trimester.

Understanding Lying on Your Back

1. Strength Training

Strength work is one of the best things you can do in pregnancy. It helps:

• Support your joints
• Reduce back and pelvic pain
• Maintain muscle tone
• Prepare your body for postpartum recovery

Bodyweight, light weights and resistance bands are excellent options.
Heavy lifting may need to be reduced later in pregnancy to avoid excess pressure on the pelvic floor.

2. Aerobic Exercise

Walking, cycling, swimming and low-impact cardio help maintain fitness and reduce pregnancy-related complications.
Use a perceived exertion scale, aiming for moderate intensity where you can still talk.

3. Pelvic Floor and Core Awareness

Your pelvic floor and deep core work together to support your spine, pelvis and growing baby.
Good technique focuses on:

• Exhaling on the effort
• Reducing breath-holding
• Avoiding visible “doming” through your tummy
• Using your transverse abdominis for gentle tension

There’s no “bad” core exercise, only exercises that need modifying if your body isn’t controlling pressure well.

Common Pregnancy Discomforts and Simple Adjustments

Pelvic Girdle Pain

Pain around the pelvis or pubic bone may worsen with single-leg or twisting movements.

Try instead:

• Bilateral exercises
• Glute and sling strengthening
• Shorter steps when walking

Sciatica

Shooting pain down the leg may be irritated by deep hip flexion.

Try:

• Glute strengthening
• Reducing high knee-drive movements
• Avoiding prolonged sitting

Wrist Pain

Common due to joint laxity.

Try:

• Reducing planks or prolonged wrist loading
• Using fists, dumbbells or incline variations

If symptoms persist, see a women’s health physio.

When to Stop Exercising Immediately

Stop your session and seek medical advice if you notice:

• Chest pain
• Shortness of breath
• Vaginal bleeding
• Dizziness or faintness
• Sudden fluid loss
• Strong pelvic heaviness or pressure

Your body will always give clues, trust them.

You Deserve to Feel Strong and Supported During Pregnancy

Exercise in pregnancy isn’t about restriction, it’s about adjusting with confidence as your body changes.
With the right support, movement can help you feel stronger, more comfortable and more connected throughout your pregnancy.

👉 Find your local MumSafe™ Trainer
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