Fitness During Pregnancy – A Supportive Guide for Mums-to-Be

Pregnancy is a time of incredible change—emotionally, physically, and mentally. Amidst the joy, anticipation, and occasional overwhelm, many mums wonder: Is it safe to exercise? Should I be doing more or less? The good news is that movement can be one of the most empowering things you do during pregnancy. Staying active can boost your energy, ease aches, improve sleep, and even help prepare your body for labour and recovery.

At Just for Mums, we believe fitness during pregnancy should never feel like pressure. It’s about feeling strong in your body, connected to your breath, and supported by people who understand what you’re going through. Whether you’re an experienced exerciser or completely new to fitness, we’re here to guide you every step of the way.

Read: Top 5 benefits of Strength Training While Pregnant.

It’s natural to have concerns about staying active during pregnancy, especially with so much conflicting advice online. Here’s what we want you to know:

• Yes, it’s generally safe for most women to continue or begin moderate exercise during pregnancy—especially when guided by a trained professional.
• Always get clearance from your LMC or GP, especially if you have a high-risk pregnancy.
• Listen to your body: If something feels wrong, stop. Red flags include dizziness, pain, bleeding, or contractions.
• You don’t have to push through fatigue. Pregnancy fitness is about support, not stress.

When in doubt, our trainers—who are specialists in pregnancy and postpartum fitness—can help personalise your plan.

We tailor every program to suit your trimester and individual needs, but here are some safe favourites:

• Core connection breathing: Builds foundational strength and supports your pelvic floor.
• Resistance band strength training: Gentle, joint-friendly, and highly effective.
• Walking: Great cardiovascular support without impact.
• Swimming: Excellent for relieving swelling and joint pain.
• Stretching and mobility drills: Improve posture, reduce pain, and help with labour prep.

Read more on

Read more on Safe Core Exercises to Do During Pregnancy

Some common pregnancy-related conditions can be supported or alleviated through thoughtful movement:

• Diastasis Recti (abdominal separation): We avoid traditional ab exercises and focus on core reconnection.
• Pelvic Girdle Pain: We reduce impact and add stabilising exercises.
• Sciatica or swelling: Modifications include seated or water-based movement.

No two pregnancies are the same—and that’s why every Just for Mums program is customised to you.

The first few months are often the hardest for energy and motivation. Nausea, fatigue, and mood swings are common.

• Focus on gentle movement like walking, mobility work, and core connection breathing.
• Avoid overheating and listen to your fatigue levels.

At Just for Mums, Our BUILD programme is where your pregnancy fitness journey begins. It’s thoughtfully designed for mums in their first trimester (weeks 5–12)—a time when energy can fluctuate, nausea may kick in, and you’re adjusting to all the changes happening in your body.

This phase is not about pushing limits—it’s about gently laying down the foundations for a strong, supported pregnancy.

What’s the Focus?

BUILD helps you:

• Connect with your breath and core using our signature Connection-Breath technique.
• Support your pelvic floor and posture, setting the stage for a more comfortable pregnancy and better birth prep.
• Ease into movement safely, even if you’re brand new to exercise.

Like all our programmes, BUILD can be done completely at home, and you can move at your own pace depending on how you’re feeling day-to-day.

What’s Inside?

This 8-week programme is broken into manageable, mum-safe workouts that include:

• Gentle core connection
• Low-impact full-body strength
• Mobility and breath-focused recovery sessions

Each workout includes suggested sets and reps, but everything is adjustable based on your energy levels and symptoms.

Equipment (Optional)

While no equipment is strictly required, to get the most from the programme you might want:

• Resistance bands
• Dumbbells (light–moderate)
• A yoga mat
• A cushion or small ball for core work

BUILD is ideal if you’re newly pregnant and want to keep moving in a way that’s supportive, personalised, and grounded in pregnancy-safe expertise. Whether you’re brand new to fitness or already active, this phase will help you feel more confident, connected, and calm in your changing body.

Learn more and join the BUILD programme here

Many mums experience a surge in energy during the second trimester. This can be a great time to build strength.

• Add resistance training, posture work, and low-impact cardio.
• We focus on exercises that support your changing body and prep you for labour.

The Just for Mums Trimester 2: Strengthen programme is designed to support you during this time, focusing on enhancing strength, stability, and overall comfort as your body continues to change.

What is the Strengthen Programme?

The Strengthen programme is divided into two 8-week phases, covering weeks 13–20 and 21–28 of your pregnancy. It’s crafted to help you.

• Maintain and build muscle strength: Supporting your body’s increasing demands.
• Enhance core and pelvic floor stability: Continuing the foundational work from the first trimester.
• Improve cardiovascular fitness: Through moderate-intensity workouts.
• Alleviate common discomforts: Targeted exercises to reduce back and pelvic pain.

Each session is designed to be manageable and adaptable, ensuring you can move at your own pace and comfort level.

Flexible and Accessible

Understanding that every pregnancy is unique, the programme offers:

• At-Home Workouts: No need for a gym; exercises can be done in the comfort of your home.
• Minimal Equipment: Most workouts require basic equipment like dumbbells and resistance bands.
• Structured Schedule: Workouts are organised into two phases, each lasting four weeks, with a blend of strength training and cardio exercises.

• blend of strength training, cardio exercises, and relaxation techniques.

Ready to Continue Your Journey?

Embark on the next phase of your fitness journey with confidence and support. The Trimester 2: Strengthen programme is here to guide you through your second trimester with care and understanding.

Trimester 2: Strengthen A
Trimester 2: Strengthen B

You may feel heavier, more tired, or less coordinated in your final trimester—but movement is still helpful!

• Stretching, pelvic tilts, and breathwork can improve comfort and support birth prep.
• Focus shifts toward preparing the body and mind for labour.

The Just for Mums Trimester 3: Prepare programme is designed to support you during this time, focusing on gentle, safe exercises that align with your body’s needs.

What is the Prepare Programme?

Trimester 3: Prepare is a 12-week online fitness programme tailored specifically for weeks 29–40 of pregnancy. It’s crafted to help you.

• Maintain strength and mobility: Supporting your body’s increasing demands.
• Enhance core and pelvic floor stability: Continuing the foundational work from earlier trimesters.
• Improve cardiovascular fitness: Through moderate-intensity workouts.
• Alleviate common discomforts: Targeted exercises to reduce back and pelvic pain.
• Prepare for labor: Incorporating movements and breathing techniques to support the birthing process.

Each session is designed to be manageable and adaptable, ensuring you can move at your own pace and comfort level.

Flexible and Accessible

Understanding that every pregnancy is unique, the programme offers:

• At-Home Workouts: No need for a gym; exercises can be done in the comfort of your home.
• Minimal Equipment: Most workouts require basic equipment like dumbbells and resistance bands.
• Structured Schedule: Workouts are organised into a 12-week plan, with a blend of strength training, cardio exercises, and relaxation techniques.

Read: Preparing for Labour Through Movement

Ready to Prepare for Baby’s Arrival?

Embark on the final phase of your fitness journey with confidence and support. The Trimester 3: Prepare programme is here to guide you through your third trimester with care and understanding.

Learn More and Join the Trimester 3 Programme

• Programs tailored for pregnant bodies
• Experts in prenatal/postnatal health
• Flexible scheduling and online access
• Deep community roots and warm, non-judgmental support

Whether you’re 6 weeks pregnant or 36 weeks, we’ll meet you where you’re at.

You’re growing a baby—and you deserve to feel strong, calm, and supported along the way.

Visit our PREGNANCY PROGRAMMES to learn about our offerings.