Staying Active: Safe and Effective Exercise Tips for Every Pregnancy Trimester

We're back with more antenatal support and guidance - it's what we do best, right?

Movement is medicine, even when you’re expecting. With the right guidance, prenatal exercise can alleviate back pain, lift your mood, and prepare your body for labour. Whether you’re in Liverpool attending our courses or logging in globally, Beautiful New Beginnings offers expert-backed pregnancy support advice tailored to each trimester, and today lets talk about keeping fit.

We've made some notes and come up with some generalised guides, tips and benefits that we think are most helpful for those expecting. However, if you're looking for a more in-depth discussion around the topic, feel free to reach out or book onto our next Antenatal Course: https://www.beautifulnewbeginnings.co.uk/pregnancycourses

Trimester-by-Trimester Exercise Guide

1. First Trimester (Weeks 1–12)

   • Focus: Gentle cardiovascular work and flexibility.

   • Activities: Brisk walking, light swimming, beginner prenatal yoga.

   • Benefits: Boosts energy, combats morning sickness, and supports circulation.

     
     

2. Second Trimester (Weeks 13–27)

   • Focus: Building strength and endurance.

   • Activities: Low-impact aerobics, stationary cycling, modified bodyweight exercises (squats, wall push-ups).

   • Benefits: Reduces swelling, improves posture, and keeps weight gain on track.

     
     

3. Third Trimester (Weeks 28–40)

   • Focus: Pelvic floor strength and labour prep.

   • Activities: Pelvic tilts, Kegel exercises, gentle stretching, prenatal Pilates.

   • Benefits: Eases lower back pain, supports pelvic stability, and enhances labour stamina.

     
     

     (Note, DO NOT push yourself hard, make sure you are keeping active at a slow, steady and realistic rate for your body)

     
     

Top Tips for Safe Pregnancy Fitness

• Consult Your Midwife: Always get the green light before starting or continuing any routine.

  
  

• Listen to Your Body: If you feel dizzy, overheated, or experience pain, pause and rest.

  
  

• Stay Hydrated & Cool: Drink before, during, and after exercise; avoid high-heat environments.

  
  

• Avoid Lying Flat on Your Back: After week 16, switch to side-lying or inclined positions to maintain blood flow.

  
  

• Invest in Supportive Gear: A quality maternity sports bra and supportive footwear can make all the difference.

  
  

The Multifaceted Benefits

• Reduced Pregnancy Discomfort: Exercise eases common aches - back pain, swelling, and leg cramps.

  
  

• Mental Wellbeing: Movement stimulates endorphins, reducing anxiety and boosting mood.

  
  

• Easier Labour & Recovery: Stronger muscles and cardiovascular health speed up labour and postpartum healing.

  
  

• Healthy Weight Management: Guided routines help you stay within recommended gain ranges.

  
  

• Community Connection: Join our antenatal course and classes and meet other mums sharing the journey (we have buggy walks, general wellbeing walks and more).

Ready to move with confidence and comfort? Feel free to share your fitness pregnancy tips with us and keep an eye out for any wellbeing walks coming up:  https://www.beautifulnewbeginnings.co.uk/events