🤰🏽 Pregnancy and Postpartum Fitness: What You Need to Know
By Coach Savina, Personal Trainer, FitSpot GymFitness during pregnancy and after delivery isn’t just about looking good. It’s about feeling strong, staying mobile, and supporting your mental wellbeing. With the right modifications, working out during this period can improve energy levels, reduce back pain, aid in postpartum recovery, and even boost your mood. Every woman’s journey is unique, and listening to your body is key. Let’s explore how to safely train through each stage.
📅 When Should You Adjust Your Workout Routine During Pregnancy?
From the moment you confirm pregnancy, it’s important to consult your healthcare provider and consider a prenatal fitness assessment with a certified trainer. Your body starts shifting early on. Hormone levels rise, ligaments loosen, and your centre of gravity changes. A tailored plan helps reduce injury risk while keeping you active, confident and prepares your body for labor and delivery.
💬 Common Questions:
💪🏽 Can I keep lifting weights until birth? Yes, if your doctor gives you the green light. Many women continue strength training throughout pregnancy, but each trimester requires specific changes. For example, avoid lying flat on your back after the first trimester and reduce core-heavy movements as your belly grows.
🧘🏽♀️ I wasn’t working out before. Is it too late to start, in the second trimester? Not at all. Light movement like walking, yoga, and resistance bands can be safely introduced in the second trimester with medical approval. Even just 20–30 minutes a few days a week can make a big difference.
This isn’t the time to chase personal records or push limits. The goal is to stay active, mobile, and prepare your body for delivery and recovery.
💓 Postpartum Core Rehab & Diastasis Recti (DR) Care
The postpartum phase can feel overwhelming, but gentle movement plays a crucial role in recovery. One key issue many new mums face is diastasis recti (DR), which is the separation of abdominal muscles that often occurs during pregnancy. A proper core rehabilitation programme helps bring the muscles back together, rebuild pelvic floor strength, and restore overall stability.
✅ Gentle Rebuilding Exercises:
💨 Diaphragmatic breathing (essential for reconnecting core and pelvic floor)
🐦 Modified bird dogs
👣 Toe taps
🍉 Glute bridges
🦵🏽 Heel slides
🐛 Dead bugs (introduced after some core strength is regained)
Consistency matters more than intensity. Focus on quality of movement, not quantity.
⛔ Exercises to Avoid with DR:
✖️ Sit-ups and crunches
✖️ Planks and mountain climbers
✖️ Russian twists
✖️ Heavy compound lifts
✖️ Wide stance squats (e.g. sumo)
✖️ Lunges or single-leg work due to instability
🙌🏽 Low-Impact Workouts That Still Deliver Results
Postpartum doesn’t mean passive. You can still build strength, reconnect with your body, and feel empowered at a gentler pace. These activities support recovery while improving circulation, mood, and mobility:
🚶🏽♀️ Daily walks (even with your baby)
🏊🏽♀️ Swimming or water aerobics
💗 Pelvic floor rehab routines
🍉 Glute strengthening and posture work
🤸🏽♀️ Adductor and inner thigh exercises
🧘🏽♀️ Core reactivation using breath and alignment
🤔 C-Section Recovery and Loose Belly Skin
Many women wonder if it’s possible to tighten the belly after a C-section. While loose skin is partly genetic and depends on how much the skin stretches during pregnancy, you can absolutely improve the look and strength of your midsection.
Focus on:
🏋🏽♀️ Strength training and a nutritious, protein-rich diet
💧 Staying hydrated and patient. Skin takes time to recover
📣 Consistent core work that avoids unnecessary strain
🚫 Why You Should Avoid Planks Early On (after C-Section)
In the first few months postpartum, planks and crunches increase intra-abdominal pressure. This can delay healing or worsen diastasis recti. Instead, focus on:
🧘 Controlled breathing
💗 Gentle pelvic floor engagement
🧘🏽♀️ Alignment-based core reactivation
As strength and stability return, more demanding core work can be safely reintroduced with guidance.
💡 Final Thoughts
Whether you’re pregnant or postpartum, fitness isn’t about bouncing back - it’s about moving forward with intention, care, and compassion. Everybody is different, and each phase brings unique changes that deserve respect, patience, and support.
Listening to your body and working closely with professionals (doctors and trainers) is key to a safe and empowering journey. What works in the first trimester may not suit the third, and postpartum recovery takes time, gentleness, and the right exercises.
✨ Stay active. Stay kind to yourself. Prioritise your wellbeing every step of the way.
And if you’re newly expecting or months into motherhood, our coaches at FitSpot are here to guide and cheer you on - one strong, breath-filled step at a time. 💪🏽💖
Want personalised guidance? Let’s talk. Book a consultation with one of our coaches at the front desk today - we’re here for you.
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