Despite it being 2021, the myth pervades that women should “take it easy” during pregnancy. I vividly remember a doctor giving me a concerned look and telling me to “put my feet up and act like a princess” after I experienced some spotting 12 weeks into my first pregnancy. I’d just done a low-impact (perfectly safe) barre class, but her judgy look and condescending tone made me question everything I thought I knew about what my pregnant body was capable of. Another doctor’s response to this archaic interaction? To put her head in her hands, sigh in despair and tell me that, if I was previously active, then it would only benefit me to keep it that way.
A combination of an IVF pregnancy and an inherent tendency to worry meant that despite the doctor’s reassurance – and having a pre and postnatal personal training qualification under my belt – it took a while to stop wondering if every squat, step-up or kettlebell swing might somehow harm the baby, or if what I was doing in the gym was really “ok”. Spoiler: it was, and I worked out right up until the day before my induction. I share this not to brag – I’m definitely finding it harder to keep up the workouts in my third trimester the second time around – but to show you that an active pregnancy is not just possible, but positively empowering.
It’s natural to be nervous about working out, especially if your road to pregnancy has been a fragile and rocky one, but the benefits really are endless:
- Improves mood
- Improves circulation
- Prevents against gestational diabetes
- Reduces swelling
- Better sleep meaning less fatigue
- Reduces lower back pain
- Helps you prepare for labour (and potentially an easier/shorter labour)
- Decreases the chance of complications during labour
- Helps to maintain a healthy weight
- Reduces joint swelling
- Improves coordination as your body shape changes
- Protects against coronary heart disease, osteoporosis and hypertension (high blood pressure)
- Aids with postnatal recovery and return to exercise
- Even your baby can benefit, with studies showing prenatal exercise can have a positive effect on foetal heart rate, behavioural responses and a better tolerance of late pregnancy and labour
Currently, the NHS advises that pregnant women aim for at least 150 minutes of moderate intensity exercise a week, including two strength-based sessions. Obviously, pregnancy isn’t the time to set goals or smash PBs, but it is the time to work on strengthening your core, pelvic floor, glutes, legs and upper body to counteract the changes your body goes through in pregnancy and strengthen it for the demands of motherhood. As long as your doctor has given you sign off to exercise, the benefits far outweigh the risks. It’s just about finding something that’s safe and appropriate for this stage in your life. If you’re not sure where to start, I’ve rounded up some of my favourite prenatal fitness trainers and plans – all of which are available virtually – to help you enjoy an active, healthy and empowered pregnancy.
Jennis Pregnancy
Who better to guide you through the minefield that is pregnancy exercise than Olympian and mother-of-two Jessica Ennis Hill? Created by Jessica and the team of physios who helped her stay active during her own pregnancies, the Jennis Pregnancy app offers trimester-specific strength, cardio, resistance and yoga sessions, allowing you to create a perfectly balanced workout week.
Find out more and download the app here.
Lulu Adams
She’s the pre and postnatal PT who kept Binky Felstead fit and strong during and after her pregnancy and Lulu’s passion for what she does is infectious. Her ‘Move Mama’ programme has been my go-to this pregnancy. Lulu seriously knows her stuff and alongside three live virtual classes a week for £20 per month (two strength, one cardio, with recordings to catch up later if you can’t make it) you’ll get sound advice on everything from managing pelvic girdle pain to one-off workshops on birth prep and tissue release. Warning: her ‘Super Saturday’ sessions get seriously sweaty.
Find out more here.
Results With Bump
The pre and postnatal arm of Lucy Mecklenburgh’s Results Wellness Lifestyle empire, Results with Bump offers weights, yoga, HIIT, dance, aerobics & more. Expect workouts from multiple qualified trainers – a lot of whom are mums or mums-to-be themselves – including my favourite, Rachel Bruno-Hardy aka @brunofitness, daughter of legendary boxer Frank Bruno. As well as workouts, the app offers recipes, mindset courses covering everything from deep breathing to meditation and specialist advice from midwives and sleep consultants.
Find out more and download the app here.
MumHood by FRAME
A pre-pregnancy (and pandemic) fave of mine for instant endorphins, Frame’s pregnancy and postnatal plan delivers an equally satisfactory serotonin hit. Led by master trainer Caroline Bragg, MumHood classes – like the rest of the studio’s offering – went virtual when Covid struck, and gives mums-to-be access to over 345 minutes of exercise videos with eight trimester-specific workouts across yoga, general fitness, body-part specific workouts, pilates and barre. You’ll also find videos on relaxation, deep core connection and diaphragmatic breathing plus pregnancy nutrition advice from Kirsty Coleman.
Find out more here.
The Bump Plan
The Bump Plan may be a newbie on the prenatal fitness scene, but founder Hollie Grant – aka the Pilates PT – is an award-winning instructor with years of experience and a London studio under her belt. Hollie devised – and filmed the content for – The Bump Plan while pregnant with her first child Freya, meaning you can move through each trimester with her by your side. The workouts combine pregnancy-safe low impact cardio with Pilates and Hollie’s knowledgeable cues and direction, so you really feel like you’re in safe hands.
Find out more here.
Mamawell
The Mamawell Method is the online pregnancy programme from Rosie Stockley, Vogue Williams’ go-to prenatal PT. A specialist programme with a focusing on increasing energy, fitness and strength while honouring the changes your body goes through during pregnancy, you’ll get access to eight on-demand workouts covering cardio, strength, stretching and core and pelvic floor work. The plan is designed so that you can choose a workout to suit your mood – or energy levels – and Rosie also offers a written guide and email support, should you need it.
Find out more here.
Bumps & Burpees
Making prenatal fitness accessible to all, the pregnancy-safe workouts (covering everything from full-body strength to low-impact cardio and pilates) on Charlie Launder’s Bumps & Burpees Instagram are completely free (though you can pay a contribution via Paypal). An experienced pre and postnatal trainer (and new mum) Charlie and her team of specialists also offer 1-2-1 training in London alongside affordable e-books to guide you through training while pregnant. She also released her debut book, Bumps and Burpees: Your Guide to Staying Strong, Fit and Happy Throughout Pregnancy earlier this year.
Find out more here.
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