The Benefits of Prenatal Exercise: Moving Safely, Feeling Strong

When I was pregnant with both Blair and Finn, I knew instinctively that I wanted to keep moving. Not because I was chasing a “goal weight” or because I thought I had to, but because exercise had always been my anchor.

And honestly? I felt the difference. Keeping up with gentle, well-adapted workouts gave me energy on the days I felt drained, eased the aches and niggles that came with a growing bump, and gave me a precious sense of control and calm at a time when so much else was changing.

If you’ve ever been pregnant, you’ll know how different your body can feel - joints looser, energy unpredictable, emotions up and down. It can be overwhelming. But the right kind of exercise isn’t just “allowed” during pregnancy; it can help you feel more like yourself again. That’s why I’m so passionate about supporting women through this stage with safe, effective movement.

The science is clear: for most women, staying active during pregnancy has huge benefits for both mum and baby.

Physical benefits of prenatal exercise:

• Eases aches and pains: Strengthening core and postural muscles can help reduce back pain, hip discomfort, and pelvic instability.

• Improves circulation & reduces swelling: Gentle movement supports blood flow, helping with ankle swelling and that heavy “puffiness” many women experience.

• Supports better sleep: Pregnancy often brings restless nights, but exercise helps regulate hormones and calm the nervous system.

• Prepares you for labour: Building endurance, strength, and flexibility can make delivery and recovery smoother.

• Reduces risk of gestational diabetes and high blood pressure: Both major concerns in pregnancy, and both positively impacted by regular movement.

  
  

Mental & emotional benefits:

Pregnancy is a time of huge change, and mental wellbeing often gets overlooked. Exercise helps reduce stress, balance mood, and improve confidence in your changing body. That mental lift is just as important as the physical side.

But here’s the important part: you can’t treat pregnancy exercise like regular training.Not all movement is equal, and not every trainer is equipped to know the difference.

Things to be mindful of:

• Joint changes: Relaxin (a pregnancy hormone) makes ligaments looser, meaning your joints are more vulnerable. That’s why exercises need to avoid over-stretching and be focused on control and stability.

• Core & pelvic floor: High-impact moves, crunches, and planks aren’t always suitable, as they can put pressure on the abdominal wall and pelvic floor. Instead, training should focus on gentle activation and support.

• Temperature & intensity: Overheating and overexertion can be risky. Workouts should be paced, with plenty of rest and hydration.

• Individuality: Every pregnancy is unique. What works in your first trimester may need adapting in your third. And complications or medical conditions always need to be factored in.

  
  

That’s why a specialist approach matters so much. You’re not just exercising – you’re laying the foundation for your health and your baby’s health, while protecting your body long term.

One fantastic option to mention? Aqua natal classes. Water supports your bump, relieves pressure on joints, and allows you to move more freely. It’s low impact, refreshing, and perfect for anyone struggling with aches or fatigue. Merbumps run a brilliant aqua natal programme, and I’ve seen how it helps women feel light, free, and strong in the water. (More info here!)

This is also why I take my duty of care so seriously. 

I wouldn’t run a large prenatal class where I couldn’t give each woman the attention she needs, because this stage of life deserves more care than that.

Instead, my support is built around flexibility and individualisation:

 💛 1-1 sessions in my Colinton gym or online, tailored to you and your pregnancy. 

💛 Online programmes you can do at home, with gentle guidance on safe movements. 

💛 Hybrid support - my favourite approach for prenatal clients: a structured online plan combined with in-person catch-ups every 4–6 weeks. This means you can stay consistent on your own terms but still know your plan is safe, effective, and adapted to how your body is changing.

And now that I have my own private gym, I can really create an environment where women feel safe, supported, and empowered; not pressured to keep up with anyone else.

If you’re pregnant and wondering what’s safe, effective, and genuinely good for you, I’d love to help.

Because this isn’t about pushing through or “keeping up.” It’s about supporting your body through a time of massive change, helping you feel stronger, more energised, and more confident – now and after your baby arrives.

📩 Message me to chat about the right option for you.

And if you’re curious about moving in water, I’d also recommend trying aqua natal; it’s such a brilliant, gentle option that works hand in hand with strength training.

💛 You deserve to feel cared for, capable, and confident throughout your pregnancy. And with the right support, you really can.