From Bump to Baby: Staying Active Through Every Stage
Pregnancy and the postpartum period are full of changes—some exciting, some…well, let’s just say less glamorous. Between growing a tiny human, sleepless nights, and endless to-do lists, finding the time and energy to exercise might feel impossible. But staying active can actually make a huge difference for both your body and your mood and is an important part of a healthy pregnancy and postpartum experience.
We talked to Ally Bader, a personal trainer at Western who has guided women through every stage of pregnancy and postpartum, to get some expert tips. Ally knows what works, what to avoid, and how to make fitness feel doable (and fun!). Whether you’re trying to keep moving during pregnancy or gently get back into shape after delivery, this guide will give you practical advice, safety pointers, and bust some common pregnancy and postpartum exercise myths.
Pregnancy & Postpartum Exercise Myths
Let’s start with some mythbusting! PT Ally helped clear up a few common myths.
Myth #1: You have to stop exercising completely.
Many people hear this early on and assume they need to be completely sedentary. Ally says, “Most people can safely keep moving throughout their pregnancy, as long as their doctor gives the green light. Exercise can help with energy, mood, and even make labor a little easier.”
Myth #2: Only super gentle workouts are safe.
It’s easy to think that “prenatal exercise” means stretching or walking exclusively. Ally explains, “Pilates, strength training, and low-impact cardio are all great options. You just make small modifications as your body changes—you don’t have to tiptoe through every class in fear.” The key is listening to your body and adjusting intensity, not avoiding it altogether.
Myth #3: You should “eat for two.”
“Your body does need a little extra fuel, but staying active helps with energy, digestion, and overall wellness,” says Ally, “It’s really about balance, not doubling everything you eat.”
Myth #4: You can’t work your core for six weeks after delivery.
“There are plenty of safe, research-supported core and pelvic floor exercises you can do even before the six-week mark,” explains Ally, “Starting gently sooner rather than later can reduce pain and speed recovery. It has the best long-term benefits for strength and stability.” Postpartum fitness isn’t about rushing back into high-intensity workouts. It’s about rebuilding safely and smartly.
Benefits of Exercising During Pregnancy
Staying active during pregnancy isn’t just about keeping your fitness level up—it can actually make a big difference in how you feel, both physically and mentally. Here’s why getting moving is worth it:
Helps manage pregnancy discomforts
Exercise can ease some of the most common aches and pains, like backaches, swelling, and fatigue. Gentle movement improves circulation and keeps muscles strong, making day-to-day activities feel a little easier.
Supports a healthy weight gain
Regular activity can help your body gain weight at a steady, healthy pace.
Boosts mood and reduces stress
“Exercise is a natural mood booster!” says Ally, “Moving your body helps reduce stress, ease anxiety, and improve sleep. It also helps you feel strong and confident as your body changes.”
Prepares your body for labor and delivery
Building strength, flexibility, and endurance can actually help during labor. Stronger muscles and better cardiovascular fitness can make the experience a bit easier and support recovery afterward.
Improves overall wellness
Regular movement promotes better digestion, increases energy levels, and can help prevent common pregnancy issues like gestational diabetes or high blood pressure.
Reduces postpartum anxiety and depression.
Research shows that regular activity can help prevent or alleviate postpartum depression and anxiety. Exercise doesn’t have to be intense. It’s the consistency and the feeling of taking care of yourself that matter most.
Motivation and accountability
Having a community helps you stick with your routine, even on days when energy is low. Sharing experiences, celebrating milestones, and learning from others creates an environment where exercise becomes a positive, supportive part of life rather than a chore.
Even small amounts of activity add up. Whether it’s a brisk walk, a short strength session, or some gentle stretching, every little bit counts toward feeling healthier, stronger, and more confident during pregnancy.
Safety Considerations
Exercising during pregnancy is generally safe, but there are a few important things to keep in mind to protect both you and your baby. Think of these as simple guidelines rather than strict rules. You can still stay active while being cautious.
Check in with your healthcare provider.
Before starting or continuing any exercise routine, it’s always smart to get your doctor’s approval. Everyone’s pregnancy is different, and your provider can let you know what’s safe based on your individual health and any risk factors.
Listen to your body.
Pregnancy is not the time to push through discomfort. Stop exercising if you feel dizzy, short of breath, experience unusual pain, or notice bleeding. Your body gives plenty of signals when something isn’t right, so pay attention.
Adjust intensity.
A helpful rule is the “talk test.” If you can hold a conversation while exercising, your intensity is probably in a safe range. This doesn’t mean you can’t challenge yourself at all, but it’s smart to avoid going all-out like you might in pre-pregnancy workouts.
Modify exercises as your body changes.
As your belly grows and your center of gravity shifts, you may need to adjust movements. For example, exercises that involve lying flat on your back after the first trimester can reduce blood flow, so swapping to a side or seated position is better. Low-impact options like walking, swimming, and stationary cycling are great ways to keep moving safely.
Types of Pregnancy-Safe Workouts
First Trimester
If you were active before pregnancy, Ally says, “It’s totally fine to keep your usual routine! Pilates, light strength training, and gentle cardio are all excellent choices, and you can start incorporating pelvic floor exercises early.” The first trimester is a great time to establish or maintain healthy movement habits without overthinking modifications. Just listen to your body and adjust intensity as needed.
Second Trimester
As your body changes, the focus shifts a bit. Ally recommends, “Focus on stability, core, and pelvic floor strength. Pilates is amazing here. It builds core support safely and strengthens the muscles that really help during labor, making pushing easier and recovery smoother. Low-impact strength and mobility work are also great.” This is a perfect window to work on posture, balance, and controlled strength, which can pay off during labor and delivery.
Third Trimester
In the final months, comfort and mobility take center stage. Ally explains, “Keep it gentle, prioritize mobility, and continue pelvic floor prep. Pilates, stretching, and bodyweight strength help with posture, back comfort, and getting your body ready for labor. Working on the pelvic floor now can make a big difference in easing delivery and supporting recovery afterward.” Shorter, gentler sessions focused on flexibility, breathing, and core engagement are ideal at this stage.
Postpartum Exercise
Getting back into exercise after giving birth can feel overwhelming, but it’s all about progress, not perfection. Your body has just accomplished something incredible. Gentle, intentional movement can support recovery and overall wellness.
Timing matters—but it varies
The right time to start exercising depends on your delivery and how you feel. Vaginal deliveries and C-sections have different recovery timelines, and it’s important to get clearance from your healthcare provider before resuming any workouts. Even after you get the green light, start slowly and increase intensity gradually.
Focus on core and pelvic floor
Rebuilding strength in your core and pelvic floor is essential. Contrary to common myths, gentle activation of these muscles can begin much sooner than six weeks postpartum. Starting slowly helps reduce pain and promote long-term stability.
Listen to your body
Energy levels fluctuate, soreness happens, and some days will be harder than others. Ally emphasizes that “postpartum fitness isn’t about rushing back into intense workouts. It’s about rebuilding safely and smartly.” Pay attention to how your body responds and adjust as needed.
Gradual progression
Begin with gentle walking, stretching, or short bodyweight sessions. Over time, you can add strength training, low-impact cardio, or modified classes designed for postpartum bodies. The goal is consistency, not intensity.
Make it practical
Finding time for yourself can be tricky with a newborn, so short, manageable workouts, even 10 to 15 minutes, can make a big difference. Incorporate movement into daily routines, like stroller walks or baby-wearing exercises.
We’re Here For You at Every Stage
At Western, we have personal trainers with experience and expertise in training women during pregnancy and postpartum, and we can help you create a plan that’s safe, effective, and realistic.
Get in touch with us today and let’s get started! We can’t wait to help guide you through this amazing journey and support you every step of the way.
