Being active while pregnant

Being active and exercising while you are pregnant is an excellent way to help you adapt to your changing body and prepare for birth while building strength to carry that extra bump. If you are already active it is great to continue as long as you feel comfortable and there are a range of exercises that you can do – no matter your fitness levels.
Exercising won’t harm your baby, but there are a few activities to be more careful of – especially contact sports, any activity where there is a risk of falling or scuba diving.
Walking, swimming and aqua natal classes are excellent ways to keep being active.

NHS Guidance

NCT Guidance

NCT – class search – relax stretch and breath

NCT – class search – yoga for pregnancy

Post-natal activity – strengthening your pelvic floor
Often talked about in hushed tones, strengthening your pelvic floor is one of the most important pre and post-natal activities you can do. The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone (in front) to the end of the backbone.

NHS Guidance

NHS Choices


Post-natal activity – strengthening your core
About two-thirds of women experience a separation of the two muscles that run down the middle of your stomach during and after pregnancy. The amount of separation varies from woman to woman and is sometimes called diastasis recti, or divarication.
The gap usually closes within 8 weeks of giving birth, but it is advisable to check if there is a gap and do deep stomach exercises to strengthen your core as well as stand tall and be aware of your posture.