Prenatal fitness: safe, effective exercises for expecting mums

At Fernwood, we believe in supporting women at every stage of their fitness journey. And what journey could be more exciting and transformative than pregnancy? It’s a time of immense change, growth, and, let’s be honest, a few unexpected cravings!

As you embark on this incredible journey, it’s natural to have questions about staying fit and healthy while nurturing your growing baby. That’s why we’re here to guide you through safe and effective prenatal exercises that will keep you feeling strong, empowered, and ready to take on whatever motherhood throws your way.

Our top prenatal tips

Listen to your body 
First things first, mama bear: listen to your body. Your body is doing some pretty miraculous things right now, so it’s essential to honour its signals and adapt your workouts accordingly. If something doesn’t feel right, don’t push through it. Take a breather, sip some water, and if necessary, consult with your healthcare provider.

Stay hydrated and energised
Hydration and nutrition are key during pregnancy. Remember to drink plenty of water before, during, and after your workouts to stay hydrated. Snack on nutritious foods like fruits, veggies, and nuts to keep your energy levels up. Trust us, your body and your baby will thank you for it!

Best exercises for expecting mums

Now, let’s dive into some safe and effective exercises tailored specifically for expecting mums:

  • Walking: a simple yet powerful way to stay active during pregnancy. Lace up those sneakers and enjoy a leisurely stroll around the neighborhood or hit the treadmill at your own pace. Walking helps improve circulation, boosts mood, and prepares your body for labor.
  • Swimming: take a dip and feel weightless as you glide through the water. Swimming is a low-impact exercise that provides a full-body workout without putting pressure on your joints. Plus, it’s a great way to beat the heat and relieve any discomfort caused by swelling.
  • Prenatal yoga: channel your inner Zen with prenatal yoga. Not only does it help improve flexibility and balance, but it also teaches valuable breathing techniques that can be incredibly useful during labor. Bonus: it’s a fantastic way to connect with other expecting mums in a supportive environment.
  • Pilates: strengthen your core and improve posture with prenatal Pilates. Focus on controlled movements that target the deep muscles of the abdomen and pelvic floor, which can help alleviate back pain and prepare your body for childbirth.
  • Pelvic floor exercises: speaking of pelvic floor, don’t forget to give those muscles some love! Kegels and pelvic tilts are excellent exercises for maintaining pelvic floor strength and preventing urinary incontinence postpartum.

Remember, every pregnancy is different, so it’s essential to consult with your healthcare provider before starting any new exercise regimen. They can provide personalised recommendations based on your individual needs and medical history.

Celebrate your strength

As you embark on this incredible journey, know that you are stronger than you think. Your body is capable of incredible things, and each squat, stretch, and swim brings you one step closer to welcoming your little bundle of joy into the world.

So, embrace your glow, mama! Take care of yourself, stay active, and trust in your body’s wisdom. You’ve got this!

For more great health, fitness, nutrition and wellness articles, check out our blog here.

Every Fernwood membership includes access to unlimited group fitness classes, gym floors featuring the latest equipment, and so much more…

This information is of a general nature. It does not take into consideration your personal or health conditions. Always consult your GP, medical specialist, or mental health specialist, for health-related advice.


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