I’ve been through two pregnancies myself, and they taught me more about exercise than any textbook. Here’s what I learnt, and what I share with the mums-to-be I see in the clinic.

A quick note first: every pregnancy is different. Always check with your GP, obstetrician or midwife before starting or changing an exercise routine, and stop and seek advice if anything doesn’t feel right.

What are the biggest lessons I’ve learnt about pregnancy and exercise?

  • Pregnancy and birth are the biggest physical and hormonal loads your body will ever go through. Treat it like any main event: it deserves preparation.
  • Listen, prepare and plan. Listen to your body, prepare physically and mentally, and plan your week. The busier your life, the more the plan matters. Ask yourself:
    • When and where can I get to a prenatal exercise class?
    • When will I fit in my walk each day?
    • What will I do on the days I’m tired? Do I have a good guided breathing session ready to go?
    • Who will I see if something starts to hurt?
  • Don’t ignore pain. Pelvic, back and rib pain are common in pregnancy, but common doesn’t mean you have to put up with it. Getting it checked early usually means you can keep moving.
  • Sometimes it’s best to rest.
  • All exercise will eventually need to be modified.
  • Be ready to train at home. I found there weren’t many prenatal classes that fitted my schedule. Once I stopped my normal classes at around 17 weeks, home sessions kept my fitness plan going.

How much exercise should I aim for?

  • Aim for about 30 minutes of activity on most days, which lines up with Australia’s guidelines for pregnancy (150–300 minutes of moderate activity a week). It will look different every day.
  • How hard you go depends on how fit you were before pregnancy. A good rule: you should still be able to hold a conversation.

What types of exercise help?

I think about exercise for your mind and exercise for your body. Both matter. Some days just getting motivated is the hardest part, so choose activities that lift your energy rather than flatten it.

For your mind

  • Prenatal yoga
  • Mindfulness and meditation with breathing exercises
  • “Smart walks”: three 10-minute walks instead of one 30-minute walk
  • Time in the water. That feeling of weightlessness can do wonders.
  • Gentle self-massage and release work at home

For your body

  • Daily pelvic floor exercises
  • Prenatal Pilates for deep core, posture, glute, inner thigh and leg strength
  • Yoga, with flowing postures for flexibility
  • Swimming, which suits every fitness level
  • Walking, which is easy to make harder or easier
  • Cross trainer and stationary bike
  • Weights, at safe loads and only if you were already lifting before pregnancy
  • Running, which is possible for some women (more on that below)

What should I avoid or change?

Your body changes a lot: your pelvis shifts, your rib cage expands, your abdominal muscles stretch to their limit, and your blood vessels relax. So some things need to change, especially from the second trimester:

  • Traditional abdominal work such as sit-ups, crunches and heavy planks. Swap these for gentle deep core and breathing work.
  • Long periods lying flat on your back. If you feel dizzy or unwell, roll onto your side and prop up your head and shoulders.
  • Pushing into extra stretch if you’re already very flexible. Pregnancy hormones loosen your joints.
  • Exercising in heat or at altitude.
  • Contact sports and anything with a risk of falls or blows to the belly.

What about running? It’s a personal choice. The key question is how your pelvic floor is coping: any leaking, heaviness or pelvic pain means it’s time to stop and get advice. I ran until 26 weeks in my first pregnancy. In my second, I stopped at 6–7 weeks because it just didn’t feel right. Both were the right call at the time.

Should I follow the same plan in my second pregnancy?

MERRYN: No. Re-evaluate rather than trying to repeat what you did the first time. Your lifestyle is different (hello, toddler!) and so is your body.

The first time, I focused on keeping my cardio fitness up. The second time, I had less time and my tissues felt weaker, so strength became the priority. My plan looked like this:

  • 30 minutes of activity a day (not running)
  • Pelvic floor exercises every day
  • Leg strength through home circuits, yoga and Pilates
  • Flexibility work 2–3 times a week
  • For my mind: meditation, breathing and basic stretches, plus time in the water once a week

What equipment do I need at home?

  • Two yoga blocks
  • A bolster or foam roller
  • A stretching strap
  • A loop band and a power band
  • A Pilates ball

If you’re pregnant and dealing with back, pelvic or rib pain, or you’d just like a safe plan for your stage of pregnancy, book an appointment. You can read more on my Pregnancy page.