How to Train Smart & Stay Fit
During Pregnancy
First of all, congratulations! Whether you’re an athlete, a fitness enthusiast, or just looking to stay active during pregnancy, you’re in the right place. Pregnancy is an exciting (and sometimes overwhelming) journey, but that doesn’t mean you have to put your fitness on hold. The key is to train smart, listen to your body, and make adjustments as needed. Let’s dive into how you can stay strong, fit, and healthy while growing a tiny human!
Why Exercise During Pregnancy?
Staying active during pregnancy isn’t just about keeping up with your fitness routine—it’s about feeling your best, preparing your body for labor, and making postpartum recovery easier. Some benefits include:
Improved mood and energy levels
Reduced pregnancy discomfort (bye-bye, back pain!)
Better posture and core strength
Lower risk of complications like gestational diabetes
Easier labor and faster postpartum recovery
The key is choosing the best pregnancy workouts that support your changing body and avoid unnecessary strain.
First Things First… Let’s Talk Pelvic Floor!
Your pelvic floor is working overtime during pregnancy, supporting your growing baby and preparing for delivery. If you’re not already familiar with pelvic floor exercises in pregnancy, now is the time to start.
Weak or overly tight pelvic floor muscles can lead to pelvic floor dysfunction, which might cause leaking, pain, or discomfort during and after pregnancy. That’s where pelvic floor rehabilitation and pelvic floor physical therapy come in!
At-home exercises can make a big difference, and many women benefit from working with a pelvic floor PT. Some great pelvic floor exercises to try include:
Diaphragmatic breathing – Helps relax and strengthen the pelvic floor.
Deep core activation – Supports your spine and growing belly.
Glute bridges – Strengthens the hips and pelvic floor.
Modified squats – Great for building strength without too much pressure.
If you’re experiencing pelvic floor pain, don’t ignore it. Pelvic floor therapy can help you feel stronger and more comfortable throughout pregnancy and beyond. Schedule a free consultation with me today!
The Best Pregnancy Workouts by Trimester
First Trimester:
The first trimester can be tricky with fatigue and nausea, but if you feel up to it, keep moving! Pregnancy workouts first trimester can include:
Walking or light jogging (if you feel good)
Strength training with lighter weights
Yoga and stretching to maintain flexibility
Core and pelvic floor exercises (focus on deep breathing and gentle activation)
Second Trimester:
This is often when energy levels return! Focus on:
Strength training with modifications (avoid lying flat on your back)
Bodyweight exercises like squats and lunges
Low-impact cardio (walking, swimming, cycling)
Stability and balance exercises
Third Trimester:
As your belly grows, adjust your workouts to support comfort and mobility. Try:
Prenatal yoga and stretching
Modified strength training (lighter weights, seated exercises)
Pelvic mobility exercises to prepare for labor
Gentle pregnancy workouts at home, like bodyweight movements and breathing exercises
Train Smart, Not Hard
Pregnancy isn’t the time to push for personal records. Instead, focus on maintaining strength, mobility, and pelvic floor health. Some key tips:
Listen to your body – If something feels off, modify or stop.
Stay hydrated – Your body needs extra water!
Engage your core and pelvic floor correctly – Avoid straining.
Avoid high-impact or contact sports – Safety first, always.
Want to learn more? Check out our free resources to support you through pregnancy and beyond!
Looking for more guidance? We’ve got you covered with at-home physical therapy exercises, expert tips, and a community to support you. Whether you need a pregnancy workout plan, pelvic floor therapy advice, or modifications for your routine, we’re here to help.
We also have a free pregnancy guide packed with tips, exercises, and expert advice to keep you feeling your best throughout pregnancy.
Don’t miss out—grab your copy today!
Pregnancy is a time of incredible change, but you don’t have to go through it alone. Stay strong, stay smart, and most importantly, enjoy the journey!
Join our free Pelvic Wellness Academy, where we offer a course on pregnancy and postpartum, covering core and pelvic floor strengthening, and how to prepare for labor, delivery, and recovery—all from a pelvic floor physical therapist.
Final Thoughts
Pregnancy is a beautiful and transformative journey, and staying active can help you feel your best every step of the way. By focusing on safe, effective exercises and taking care of your pelvic floor health, you’re setting yourself up for a smoother pregnancy, delivery, and recovery. Remember, you don’t have to do this alone—we’re here to support you with expert guidance, free resources, and a community of moms just like you. Keep moving, stay strong, and enjoy this special time!
See you next time!
x The Female Athlete Team
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