The Pre & Post Natal Coach

Pregnancy Fitness: Staying Fit and Healthy for You and Your Baby

By April 21, 2023No Comments

Pregnancy is an exciting time for any woman, filled with many changes both physically and mentally. Staying fit and healthy during pregnancy is important for both you and your growing baby. Regular exercise and fitness can help to improve your overall well-being and provide numerous health benefits.

Benefits of Pregnancy Fitness & Exercise

One of the main benefits of staying active during pregnancy is that it can help to alleviate common pregnancy symptoms such as constipation, bloating, fatigue, and morning sickness. It also helps to improve circulation, which can reduce swelling and inflammation, and even support your immune system.

Further benefits of pregnancy fitness include:

– Reduced risk of gestational diabetes

– Improved mood and energy levels

– Reduced risk of complications during delivery

– Faster recovery after giving birth

– Better baby development and growth

Pelvic Floor Engagement

One of the essential components of pregnancy fitness is engaging your pelvic floor muscles. These muscles form a sling-like structure at the bottom of the pelvis and are responsible for supporting your growing uterus, bladder, and bowel. As your baby gets bigger, your pelvic floor muscles work harder to maintain your support.

Engaging these muscles during pregnancy can help to strengthen them, which can not only reduce the risk of urinary incontinence but help to maintain their tone so that they can support the weight of the growing uterus during pregnancy and facilitate a smoother delivery.


As your pregnancy progresses, your body undergoes several changes, including the shift of your center of gravity. This shift means that your posture can become misaligned, and you may experience backache, hip pain, and general stiffness.

Maintaining good posture during pregnancy is key to preventing such discomfort. Practicing exercises that promote good posture, such as pelvic tilts or general stretches, can help to reduce the risk of developing back pain or other related issues.

Deep Breathing Techniques

Deep breathing techniques are another key component of pregnancy fitness. During pregnancy, the growing uterus can restrict the diaphragm’s movement and make breathing feel shallow. Deep breathing can help to improve oxygen flow, increase relaxation, and reduce stress and tension.

Simple exercises, such as inhaling slowly and deeply through the nose, holding the breath, and exhaling slowly through the mouth, can have a significant impact on overall relaxation, and help to alleviate any feelings of anxiety.


Pregnancy fitness and exercise are vital for maintaining good health during pregnancy. By engaging in regular pelvic exercises, practicing good posture and using deep breathing techniques, you can help your body adapt to the physical changes of pregnancy, alleviate some of the common symptoms of pregnancy and prepare your mind and body for delivery. Remember to always consult your healthcare provider before starting any new exercise routine.