My Guide to Exercise During Pregnancy

Even as a qualified pre and post natal Pilates instructor, I definitely questioned myself at the start of my first pregnancy. I’m sure most pregnant women will agree that pregnancy is equal parts excitement and anxiety. So I was no different to many women. Should I exercise during pregnancy? What are the guidelines? What do I avoid in exercising while pregnant? I feel rubbish, can I not just put my feet up? I want chocolate.

It can seem like the most tempting reason (and most valid excuse, if you were looking for one!) to put your feet up and relax for nine months.

You’re experiencing morning sickness (or all day nausea – the worst!). You’re falling asleep at your desk or having a daily nap at 5pm when you get in from work.

Your feet are swelling, your pelvis is sore, your boobs are tender. Ginger ale, mini cheddars and ice cream are now marked as favourites on your food delivery app.

Exercise during pregnancy might not be immediately on your radar.

But, here’s the thing. Nobody is expecting you to run marathons (unless you want to – and you absolutely can). And, equally, nobody is expecting you - those days are gone - to cancel your gym membership, switch from Cross Fit to a sedate yoga session, or put away your boxing gloves if you have the energy and desire to continue your regular routine.

Running my own Pilates studio I, of course, needed (and, ultimately, wanted) to continue exercising, and you can do.

(I should note at this point that for some women with high risk pregnancies reducing movement is key for a healthy pregnancy but, for most, if there are no contraindications, daily movement is encouraged.)

Your weekly exercise routine may adapt, evolve, perhaps even increase, take a hiatus or halt altogether at various points during those magical 40 weeks.

The guidance and benefits about exercising in pregnancy

This is a great infographic and reference point.

It’s likely that you know all of this. You’ll have read these points in leaflets from your midwife, or whatever pregnancy book you have. But what does it mean in practise if you’re feeling a bit ‘icky’ and progressively feeling a little uncomfortable as you and your baby grow?

My thoughts on exercising while pregnant

I think the infographic title words are key here. Note that the UK’s Chief Medical Officers chose to use the term ‘physical activity’ rather than ‘exercise’, and, as such:

1) Any form of functional movement should be considered exercise. What I mean by this is anything that mimics the tasks you’ll be doing as a busy mum. Think changing nappies, bathing a slippery baby, feeding, playing on the floor, pushing a pram. Focus on daily movement - walking up and down the stairs at work rather than taking the lift, walking the dog at a brisk pace, getting up and down from the floor.

2) A 20 minute evening walk to clear the mind of the frustrations of the day is as beneficial to you as anything. It’s great for getting the blood flowing.

3) A 10 minute movement ‘snack’ at your desk counts. Try some squats, cat and cow stretches, side reaches, neck rolls, calf raises, dumb waiter chest openers.

4) Back pain can be reduced by focussing on posture, engaging and strengthening your 'core' (think glutes, abdominals, pelvic floor, hips) and moving your body lots!

I also really believe that:

1) Movement can help you cope with the changes in your body and is great to lift your mood. During my pregnancy with my second son I spent a lot of time ‘boogeying’ in the kitchen with my eldest while making dinner.

2) Taking time to stop and connect with your body and your baby is both vital and wonderful.

The role of Pilates in your antenatal self care

As a pre and post natal trained Pilates instructor and a mum of two I, of course, consider Pilates a great option for pregnant people.

Pilates offers the chance to strengthen or work on:

- Core muscles (particularly important to support the extra weight)

- Pelvic floor (a focus on ‘squeezing’ or 'lifting' is key but we also consider the ‘relaxation’ element too which is vital to support birth and recovery)

- Posture

- Circulation

- Control

What exercises will I do in an antenatal Pilates class?

Antenatal Pilates need not be sedate and 'easy'. My classes have you squatting, lunging, using resistance bands and hand weights, and there is always a focus on core engagement and functional pelvic floor work throughout. Everyone is working at their own level and modifying where they need to.

Specific antenatal Pilates classes are a great way for meeting other mums and claiming some ‘you’ time in our busy lives. The pandemic has opened up new opportunities to access Pilates. So if you can’t get to an in-person class, check out some of the live online or self paced Pilates offerings available in the UK.

I love meeting mums-to-be in ‘in person’ classes for true connections, and to guarantee a calm, appropriate environment, but also so that I can properly support women as they work through pregnancy workouts.

Please note that if you’ve not done Pilates before, it is recommended that you wait until after your 12 week scan.

I also recommend you go to a Pregnancy specific class and work with an instructor who is trained in antenatal Pilates.

I offer antenatal pregnancy classes at my studio in Drumbo, Belfast. I’d love to support you in your pregnancy journey and beyond. Contact me for a chat and to check availability.

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