Pregnancy Fitness

pregnancy fitness

All sessions are conducted with The Trainers fully qualified instructors that can guide you safely through a pregnancy fitness programme. Whether you’re antenatal or postnatal our fitness professionals will deliver safe and effective sessions to meet your goals.

Pre-Natal Fitness

Post-Natal? Scroll down…

Staying fit whilst pregnant is really important. Lots of research shows that staying fit throughout your pregnancy has huge benefits, not only you but your baby too. Your prenatal training programme will only begin once your GP allows you to do so. The intensity of your pregnancy fitness programme will depend on the following factors; your fitness prior to becoming pregnant, your medical history and how you are feeling on the day.

The Trainers can support you throughout your entire pregnancy. To ensure you are eating and exercising in the correct way. Our trainers are qualified in pre-& postnatal fitness to ensure the health and safety of you and your baby.

FAQ About Prenatal Fitness

– Is it safe to exercise when pregnant?
Yes! Exercise is not dangerous for you or your baby, there is a lot of evidence that women who remain active whilst pregnant are less likely to experience problems later in pregnancy and can have an easier labour. It is very important to listen to your body and to keep up your normal daily activity as long as you feel comfortable.
– When can I start exercising?
The Trainers will wait until you have your 6-week check-up and you are signed off by your GP or midwife.
– What are the benefits of exercising whilst pregnant?
Remaining physically active whilst pregnant can help reduce back pain, constipation, and swelling. It will also increase your energy levels and improve your mood. Working out, promotes muscle tone, strength, and endurance. You should also find that you are able to sleep better and that your posture remains in the correct position. Regular activity will aid you through your labour, it will also help you get back in shape after your baby is born.
– What exercises will I be doing in the session?
This will depend on your individual ability. However, after 16 weeks, our trainers will not give you any exercises that involve you lying on your back. Also, after your first trimester, you shouldn’t be doing any sit-ups or abdominal crunches. Our qualified personal trainers will guide you through each session, teaching you the correct technique to ensure the health and safety of you and your baby. We will typically be guiding you through a lot of mat-based exercises, as well as resistance training using light weights or resistance bands.
– When should I stop exercising?
Exercising throughout your entire pregnancy if performed correctly has many benefits. This will naturally slow down as you enter your third trimester as your body is getting bigger.


The Trainers will wait to re-start/begin your post-pregnancy fitness programme once you have been signed off by your doctor or midwife. This is usually 6 weeks post-birth if there were no complications. If a c-section or other complications arose we would usually wait until the 12-week mark.

Since giving birth your body will have changed, therefore our qualified trainers will design an appropriate programme for your needs. This may be strengthening your pelvic floor, improving diastasis recti (abdominal separation), restoring muscle strength or helping you improve your mood through exercise.

FAQ About Postnatal Fitness

– When can I start exercising again?
The Trainers will wait until you have had your 6-8 week check up with either your GP or Midwife before we begin your post-natal sessions. Whilst you are waiting for your checkup, your midwife should give you exercises following the birth of your child. You are able to start training your pelvic floor muscles 24 hours after you’ve given birth, and also gentle exercises to strengthen your core which will help to realign your body. If you have not been given these exercises, don’t worry we’ll give you daily exercises to help your body to recover from the stress of your delivery.
– How long will it take me to lose my pregnancy weight?
It is very important that your focus is solely on remaining healthy for you and your baby. The Trainers strongly advise against dieting within this period. You should be losing weight gradually – good nutrition, sleep, and exercise will help to ensure you are losing ‘baby weight’ safety. Everyone is different and it can take up to a year, or longer. Our postnatal qualified PT’s can guide you through this period.
– How soon can I start exercising again after my c-section?
After having a cesarean, it is very important to allow yourself to heal, as this is a major operation. 6 weeks after giving birth may not be long enough for your body to recover. Therefore, we will wait until you have been given the go-ahead from your GP or midwife. Pelvic floor exercises are still important, so start these as soon as you feel ready to do so.
– Is it safe for both me and baby to exercise whilst breastfeeding?
Yes! For maximum comfort, we suggest that you wear a well-fitted sports bra, instead of a normal feeding bra, as they are not supportive enough. Your baby can still safety feed after you exercise.
– Do I need to get childcare?
No! Our trainers are used to training mothers with the kids at home too. Whether they are newborn or 10 years old, we can accommodate accordingly. We only suggest you pick a day and time which is most suitable for you, to ensure you get the most out of your hour session.

Want To Get In Touch?

To discuss your pregnancy fitness needs further, fill out the form below, and a member of our team will be in contact shortly.


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