Pregnancy changes your body. So naturally, the way you move through the world changes too.

Maybe your pre-pregnancy workouts no longer feel quite right. Maybe your energy comes in waves. Or maybe you’re discovering a completely new relationship with movement.

The good news? You don’t have to stop moving just because you’re pregnant.

For a healthy pregnancy without complications, staying active can support your physical and mental wellbeing, help prepare your body for labour and recovery, and reduce the risk of conditions including gestational diabetes and urinary incontinence. Current Australian guidelines recommend being active on most, preferably all, days, alongside muscle-strengthening activity at least twice a week.

But movement doesn’t have to mean pushing yourself harder.

Sometimes, the best kind of exercise is the kind you actually want to do.

Here are three we love:

 

01. Walking

Let’s talk about walking and how it’s possibly the most underrated workout.

It’s easy to overlook because it doesn’t feel particularly impressive.

No weights.

No complicated equipment.

No class to book.

You just put one foot in front of the other.

But walking is one of the simplest ways to stay active even when you aren’t pregnant, and sometimes, simple is exactly what your body needs.

A brisk walk can get your heart rate up, work your legs and get you outside without putting unnecessary pressure on your joints. It can also be broken up throughout the day, meaning you don’t need to find an uninterrupted hour to make movement happen.

Australian guidelines specifically recommend brisk walking as one way to stay active during pregnancy.

And then there are the benefits that have nothing to do with fitness.

A walk can be your time to clear your head.

To listen to a podcast.

To call your mum.

To walk with your partner after dinner.

Or simply to get out of the house when you’ve been inside all day.

Never underestimate a 30-minute walk.

And on the days when 30 minutes feels like too much? Ten minutes is still movement. You can build it up gradually and listen to what your body is telling you.

02. Strength Training

Strength training during pregnancy isn’t about maintaining your pre-pregnancy numbers or trying to get stronger for the sake of a workout.

It’s about building and maintaining strength while your body is changing.

As your bump grows, your posture, balance and centre of gravity change. You’re carrying more weight, your body is working harder and, eventually, you’ll be lifting, carrying and moving with a baby in your arms.

Maintaining muscle strength can support your body through these changes and can help reduce low back and pelvic pain.

Australian pregnancy guidelines recommend muscle-strengthening activities at least twice a week, with options including light resistance and bodyweight exercises.

Think squats, rows, supported lunges, light weights, resistance bands and bodyweight movements: adapted to suit your stage of pregnancy and how you’re feeling that day.

Strength during pregnancy is about feeling capable in your changing body, not fighting against it.

03. Pilates

One of the biggest misconceptions around pregnancy and exercise is that you need to completely stop working your core.

You don’t.

Your abdominal muscles and pelvic floor play an important role in supporting your changing body, and pregnancy-specific Pilates can include exercises designed to strengthen the core, legs and pelvic floor, as well as support breathing and movement.

The important part is understanding that core work during pregnancy looks different.

Instead of crunches or trying to recreate your pre-pregnancy ab workout, think about controlled movements that help you connect with your deep abdominal muscles, obliques, pelvic floor and breath.

Pregnancy-specific Pilates can be a great way to do this because exercises can be modified as your bump grows and your body changes.

So yes, you can still work your core.

You just don’t need to work it the way you did before.

As pregnancy progresses, certain positions and exercises may need to be changed. For example, Australian guidance advises against prolonged exercise lying flat on your back after the first trimester, and sit-ups and crunches aren’t recommended during pregnancy. However, deep core and oblique exercises, such as, bird-dogs and planks or plank variations could be great inclusions in your routine.

This is where having a qualified prenatal Pilates instructor can make all the difference.

It’s not about avoiding your core. It’s about learning how to work with it.

And, of course, what you wear can make a difference too. There’s something about putting on an outfit you actually feel good in that makes you want to move. Soon Activewear is designed to move with your changing body, so whether you're heading out for a walk, into a Pilates class or picking up the weights, you can feel comfortable and like yourself while you do it.

 

FINAL NOTE:

Movement during pregnancy doesn’t need to be complicated.

It can be a walk around the neighbourhood.

A strength session that leaves you feeling capable rather than exhausted.

A Pilates class where you spend an hour reconnecting with your body.

There will be days when you feel strong and days when you don’t. There will be weeks where your routine changes completely.

That’s okay.

The goal isn’t to exercise exactly as you did before pregnancy.

It’s to keep moving in a way that feels good for the body you have now.

And sometimes, that’s the most important kind of strength.

Every pregnancy is different. If you’re pregnant, speak with your doctor or midwife about what type and intensity of exercise is appropriate for you, particularly if you have pregnancy complications or are starting a new exercise routine. Stop if an activity causes pain or discomfort and get medical advice if you’re unsure.

Move with your body, not against it.

 

WITH LOVE,

Soon x