Which forms of exercise are safe as you prepare to give birth?

Which forms of exercise are safe as you prepare to give birth?

Giving birth is a remarkable physical feat, but a surprising number of women don’t consider physical therapy while they’re pregnant. Not only will you be better prepared for the birth, but you can also address many of the issues women experience during pregnancy with physical therapy and exercise.

In this blog we’re going to explore some of the best forms of exercise to do while pregnant.


Swimming has the advantage of being low-impact, while engaging all of your muscle groups. It’s a particularly good exercise to do during pregnancy because the water helps to support your extra weight, while also keeping you cool.

As with any exercise performed while carrying another human around with you, you should start slow and gradually work up to 30 minute sessions in the pool. Exercising to exhaustion is definitely not the aim!

Choose a stroke that feels comfortable; you might find as your pregnancy continues that some are less enjoyable than others. You can get a good all-around workout by alternating between swimming on your front and on your back.


Pregnant women who perform kegels often find they have an easier birth. Performing this exercise can also help to prevent bladder leaks and haemorrhoids, while allowing you to better control your muscles during labour and delivery.

Kegel exercises are also highly recommended after pregnancy because they strengthen your pelvic floor muscles while promoting perineal healing and the aforementioned bladder control. The best thing about kegels is you can perform them whenever, wherever. It’s what Shakira would’ve wanted.


We’re biased when it comes to Pilates, but for good reason. Our instructors have helped many women prepare mentally and physically to give birth, as well as helping them deal with the demands of a gradually changing body shape.

Our pregnancy Pilates sessions improve your balance by increasing core strength and allowing you to focus on how the weight in your body is gradually shifting. Postural alignment can change during pregnancy, and sometimes women can suffer from posterior pelvic tilt, internally rotated shoulders, lumbar lordosis, thoracic kyphosis or pronated feet. Pilates can help you avoid these complications.

Reformer Pilates keeps you strong during and after your pregnancy, even helping you to recover after you give birth. If you have any questions about our pregnancy pilates classes, please don’t hesitate to get in touch with our team on 020 7377 1819 or visit our Bespoke Pregnancy Pilates page. 

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