Pregnancy exercise expert centre

  • Ask an Expert: Postnatal Health & Well-Being

    Join Alex (and little baby Arnold) as she asks the expert Cecile about all things postnatal health and well-being related!

    Cecile is a busy Mamma! She is a pregnancy and postnatal specialist, registered nurse and a mum. Her passion for well-being was prompted following her own challenging birth experience which inspired her to help women improve their pregnancy, birth and their recovery experience through well-being and nutrition. Cecile goes on to talk about the huge impact nutrition can have on improving many aspects of our lives. If you would like to know more, watch this wonderful ask an expert postnatal health and well-being video!

    Here are FittaMamma’s top picks to help you keep moving throughout your pregnancy and into motherhood. Kicking off with the extra supportive the High Impact Maternity and Feeding Sports Bra. Paired with the essential, bump bounce-reducing Ultimate High Impact Maternity Sportswear Top. Finishing off with these wonderful Ultimate High Impact Maternity Workout Capri Leggings

    Gym workouts or home workouts – choose activewear designed for pregnancy!

    You deserve to look good and feel great mamma! Supportive Maternity Sportswear to keep you training together 💪🤰

  • Ask an Expert: The Benefits Of Pregnancy Yoga

    Thank you, Rima, for joining us to chat about the benefits of pregnancy yoga!

    To know a little more about Rima, she is a prenatal Yogi and Mamma of 2 who shares her passion for yoga teaching mums-to-be. She talks about why pregnancy yoga is so essential during your journey into motherhood- because it brings balance! Both balance inside your mind and soul, and also outside, through your body. A further benefit of pregnancy yoga is that it can give you a little reset during all the changes throughout your body and hormones. It allows you to step back and breathe deeply. Pregnancy yoga is also impactful because it builds strength, helping you realize just how capable you are, Mamma!

    After more Rima? Watch and follow her fabulous pregnancy yoga sessions: strength-focused, breath-focused and meditation-focused. Or, you can find even more of Rima’s wonderful work over on her Instagram @the_groundedyogi

    If you are planning on participating in Rima’s sessions but you have concerns about your health, your pregnancy or the health of your baby, always consult your midwife or doctor first.

    In the pregnancy yoga sessions, Rima is wearing our lovely Pregnancy Activewear Top. As well as our wonderful Ultimate High Impact Maternity Workout Capri Leggings. Perfect for your pregnancy yoga practice!

    Pregnancy Yoga: what to wear

    Mamaste 🙏 specialist maternity activewear designed to bend and stretch with you but never riding up or exposing you however  you practice

  • walking-during-pregnancy advice

    Walking for a fit pregnancy

    Walking is great pregnancy exercise option! Even if you can only find half an hour a day you can build up a pace or even include weights for a super fit pregnancy

    Walking during pregnancy is a great way to maintain your active pregnancy, tone your muscles, promote healthy sleep and enjoy plenty of beneficial fresh air and Vitamin D. Aim for a good, positive pace to increase your heart rate and improve your circulation, improving the strength in your legs (so important during labour) and engaging your abs.

    Regular walking is a sociable activity that’s ideal for all ages and can accommodate all levels of fitness. Once your baby is born regular walking can help you lose weight after pregnancy too ….pushing your buggy or carrying baby in a sling. Best of all it’s free!

    If you’re not already a regular walker, start with a comfortable stroll and build up to faster walking sessions. Aim for 20-30 minutes three times a week to begin with and ideally build up to 30-60 minutes every day to really see the benefits. Alternate brisk walking with a slower pace and exercise your upper body as well by swinging your arms as you walk.

    Be aware of your posture, keep your back straight and your head and chin level. Try and position your feet when you walk so they don’t turn outwards – which not only lends itself to a ‘pregnancy waddle’ it also contributes to pulling your pelvis forward, putting extra stress on your spine. As you walk, try and place your heel on the ground first and then roll onto your toes as this is less likely to jar your knees and ankles than placing your feet flat on the ground. Regular walking helps you maintain your balance and adjust to the changes in your centre of gravity as your baby develops

    Few things to think about:

    • Your centre of gravity changes during pregnancy – it’s a good idea to wear sensible well fitting trainers or walking shoes. For ‘off road’ walking, boots with ankle support are a good idea – choose something well-fitting and light-weight.
    • Wearing a supportive maternity activewear top will lift and hold the weight of your bump, making walking more comfortable
    • Keep the pace at a level that still allows you carry on a conversation
    • Don’t overdo it! It’s easy to carry on walking until you’ve had enough…..and then realise you have to walk back as well
    • Keep hydrated – carry a bottle of water and take regular sips
    • Stay fuelled, don’t walk on an empty stomach and pack a few healthy snacks
    • This may seem obvious but when your bump is too big for you to easily see where you are putting your feet – take it easy and avoid steep and uneven paths

    Pregnancy exercise: what to wear

    #fitspirationalmamma 💪🤰your fit pregnancy is the best choice for you and your baby, however you stay active. Support your body with specialist maternity activewear

  • pregnancy-gym-workouts

    Can pregnant women still use the gym?

    Read our tips for safe pregnancy gym workouts for your happy fit pregnancy!

    Pregnancy gym workouts with weightsDon’t cancel your gym membership now you’re pregnant …you CAN continue to enjoy your gym workouts during pregnancy.
    Your pregnancy workout should be about maintaining fitness, rather an improvement, gradually reducing resistance levels as your pregnancy progresses. Expect to be at approximately 70% of your pre-pregnancy levels by the end of your third trimester – it is better to aim for more repetitions and lower weights.
    Cardio and strength exercises are good for you and good for your baby too – but like any other exercise during pregnancy, adapt your routine as your baby bump gets bigger.
    If an exercise or cardio-machine in the gym doesn’t feel comfortable, simply move on and try a different exercise.

    “Slow down as your bump gets bigger – even a fast walk on  the treadmill will keep your heart pumping, your blood circulating and your muscles strong!”

    Check out our tips on using gym equipment when pregnant:

    Using a treadmill when pregnant

    There’s no reason to stop using a treadmill during pregnancy. Expect to slow down as your bump gets bigger and ease up when you need to, even if this means a fast walk rather than running. Keep your shoulders relaxed and your arms swinging close to the side of your body at a 90o angle to avoid bumping your breasts as you run.

    Upright cycle for pregnant women

    Cycling when pregnant is an excellent low impact activity that’s safe to continue throughout pregnancy – a static gym bike is ideal exercise for pregnant women, with no issues around balance or traffic.
    Adjust the seat to the correct height, with the seat level to your hip joint when standing next to the cycle. Your knees should have a slight bend at the lowest point when you pedal and try and should avoid bumping your bump at the highest point when you pedal.

    Recumbent cycle during pregnancy

    There’s no impact with a recumbent bike and some women prefer the additional support provided for your lower back. As your baby develops it can become difficult to cycle with your knees in alignment, making the recumbent bike less comfortable but do what works best for you.
    Whether you prefer to cycle sitting up or sitting back, gradually reduce your speeds during the second and third trimesters – it’s better to enjoy regular exercise during pregnancy than try and meet or beat your pre-pregnancy targets.

    Using a step machine when pregnant

    The step machine is fine to include as part of your pregnancy exercise routine too! Cut back your time on the stepper and reduce your intensity levels as your pregnancy progresses. Maintain an upright posture and if you experience any pelvic pain when using a step machine – simply stop!

    Cross trainer (or elliptical trainer)

    Cross trainers are a low impact machine and suitable for pregnant women, especially if you’re an experienced user. Maintain a comfortable speed and reduce your stride length if you experience any pelvic discomfort. Holding the handles to the side of your body in preference to the front will help you maintain an upright posture.

    Rowing machine

    Whilst a rowing machine is a great low impact machine it can be difficult to get on and off during the latter stages of your pregnancy and your bump is likely to get in the way. Reduce intensity as your pregnancy progresses and as soon as your thighs start to touch your abdomen when you row, it’s time to stop.

    Make sure…..

    1. Warm up and cool down- it’s even more important when you’re exercising for two! Warming up increases your heart rate, raises the temperature of your muscles for optimum flexibility and dilates your blood vessels so your muscles are well supplied with oxygen. Failing to cool down properly can sometimes make you feel lightheaded, so it’s important to allow your body to gently return to normal after your pregnancy exercise session
    2. If an exercise feels uncomfortable, or makes you feel out of breath or dizzy it’s time to slow down or stop.
    3. Wear well-fitting supportive maternity gymwear – not just for your own self-esteem but to hold your baby bump securely.
    4. Stay hydrated – keep that water bottle handy throughout your workout!
    5. If your gym is kitted out with other cardio-vascular machines such as a climbers or ski track equipment we would only recommend them only to experienced users – and only during the first and early second trimester.
    6. Talk to the instructors in your gym about adapting your programme for working out while pregnant.
    Whilst there’s no reason to stop exercising when pregnant (provided you have no health or medical issues) do let your fitness instructors know that you’re expecting. And if you have any concerns about your health or pregnancy, discuss your exercise plans with your doctor or midwife.

    Pregnancy exercise: what to wear

    #fitspirationalmamma 💪🤰your fit pregnancy is the best choice for you and your baby, however you stay active. Support your body with specialist maternity activewear

  • outdoor pregnancy exercise

    Swimming and Aqua Aerobics

    Pregnancy workouts in water – swimming and aqua aerobics give a total body workout while being an incredibly safe exercise option!

    Swimming gets your heart rate up, tones your arms and legs yet it’s easy on the joints. The water supports your bump and you can enjoy a fantastic full body pregnancy workout – swimming is generally considered one of the safest ways to stay fit during pregnancy, even if you are unused to regular exercise.
    Like any aerobic exercise it will improve circulation, build endurance and increase muscle tone and strength as well as burning calories and releasing endorphins to make you feel good.
    Make sure you stretch out before you get in the water and do a few gentle laps to warm up before you get going and to cool down at the end of your swim.
    If you were a regular swimmer before your pregnancy you should be able to continue as long as you feel comfortable.

    Few things to think about:

    • To really get the most out of swimming try and set a regular routine – and vary your swim sessions to keep them interesting.
    • Change your stroke and sometimes opt for a long gentle swim rather than a hard, fast burst of exercise
    • Use the ladder rather than a spectacular dive off the spring board!
    • If possible avoid heavily chlorinated water – or over-heated pools
    • Those fancy flip turns that Olympic swimmers do at the end of each lap are probably best avoided when you’re pregnant!
    • Using a snorkel when you do breast stroke will avoid any pressure on your neck or arching of your lower back when you bob up for air
    • Just because you’re surrounded by water, don’t forget to drink! It’s a good idea to have a glass of water before you swim and make sure you have more when you get out
    • Generally exercises that involve lying on your back whilst pregnant are not recommended but the supportive effect of the water allows you to do backstroke without risking the impaired blood flow that such exercise might cause on dry land
    • If you have any anxiety about your health or the health of your baby consult your doctor of health professional before you exercise

    Pregnancy exercise: what to wear

    #fitspirationalmamma 💪🤰your fit pregnancy is the best choice for you and your baby, however you stay active. Support your body with specialist maternity activewear

  • fit ball pregnancy exercise tips

    Fit pregnancy fit ball exercises

    A fit ball is a great for pregnancy workouts, it even works your core and your pelvic floor. A fit pregnancy must have!

    fit ball pregnancy workouts Whether you choose to call it a fit ball, a Swiss ball, a pregnancy exercise ball or a birth ball we’re talking the same thing a ball that you can use as part of your pregnancy workout routine that will work your core without you having to do a sit up’ type exercises.

    A fit ball is a great way to exercise during pregnancy. Enjoy sitting on it when you’re at your desk or watching TV; bounce gently on your exercise ball and circle your hips in both directions or a figure of eight to ease niggling pregnancy backache and try leaning over your ball to stretch out your back too. And you can use it as a birth ball during labour.

    What more could you ask of a simple, inexpensive item of pregnancy exercise equipment? We love them!! But before you buy your fit ball it’s worth taking the time to make sure you choose a pregnancy exercise ball that’s the right size for you.

    When you sit on it with your feet flat on the floor your knees should be in a comfortable right angle with your thighs parallel to the floor. Your pelvis, shoulders and head should be vertical. Draw in your core tummy muscles and sit up tall!

    Typically, choose a 45 cm fit ball if you are less than 5′ tall, a 55cm ball if you are between 5′ and 5’6 and a 65cm ball if you are between 5’6 and 6′. Bear in mind that a fully inflated 55cm exercise ball is 22 high and full inflated 65cm ball is 26 high.

    But it’s not just about the size, you do need to make sure your fitness ball is properly inflated if it squashes down too much when you sit on it your exercises will be slightly easier but not so effective. If you’re not used to exercising when pregnant you can take it easy by starting on a softer ball and increasing the firmness as your strength and fitness improves. A fully inflated fitness ball should be quite firm and require you to fully engage your core muscles to stay upright. If you over-inflate your exercise ball it will become a lot more wobbly and unstable when you sit on it!

    Need some guidance for the best fitball exercises for pregnancy? Click here for our pregnancy fitball workout.

    Watch below for prenatal fitness expert Lucie’s advice on getting the most out of using a fit ball during pregnancy!

    Pregnancy exercise: what to wear

    #fitspirationalmamma 💪🤰your fit pregnancy is the best choice for you and your baby, however you stay active. Support your body with specialist maternity activewear

  • post pregnancy cardio advice

    Advice for running while pregnant

    Running while pregnant is easy and a great way to enjoy a fit pregnancy, read our advice on safe prenatal running!

    pregnancy running advice

    Running while pregnant is fantastic cardiovascular exercise that’s easy and inexpensive.  Pregnancy is not the time to embark on a intensive programme of marathon training – but if you are a regular runner before you became pregnant there’s no reason not to carry on running just as long as it feels comfortable to do so.  Expect to scale back as your pregnancy progresses but for anyone asking the question ‘can I run pregnant?’ the answer is ‘yes!’​  ‘Scaling back’ is relative to your pre-pregnancy distances and fitness, listen to your body and enjoy the exercise level that feels right for you.

    For most healthy women there’s no reason not to continue to enjoy running while pregnant!

    Accept the fact that you might not run quite so often, quite so far or quite as fast as your heart is already working that extra bit harder to supply blood to your baby.

    Make sure you warm up and cool down effectively. A good warm up dilates your blood vessels ensuring your muscles are well supplied with oxygen whilst at the same time raising the temperature of your muscles for optimum flexibility and increasing your heart rate to minimize stress on your heart.  Warming up is even more essential when you exercise during pregnancy and you’re looking after your baby’s heartbeat as well as your own. Cooling down and stretching out allows your heart rate, blood pressure and body temperature to gently get back to normal – avoiding the light headedness than can happen if you simply stop.

    FittaMamma tips for pregnant runners:

    • Warm up before your run and cool down afterwards
    • Don’t push yourself too hard – you should be able to hold a conversation whilst exercising during pregnancy and if you find you can’t talk,  ease up, slow down or stop
    • Your breasts will get bigger so make sure your wear a well-fitting  maternity sports bra –
    • Supportive maternity fitnesswear will keep your bump secure and lift and hold the weight, helping to avoid too much pressure on your pelvic floor  as you run. The FittaMamma High Support Pregnancy Exercise Top and the Ultimate range are designed with runners in mind.
    • A good pair of running shoes is advisable as you don’t want to slip, with cushioned socks for comfort – and when you reach the stage that you can’t see your feet it might be time to switch to another form of pregnancy exercise!
    • Be aware that the hormone relaxin causes your ligaments to soften in preparation for the birth and the risk of injury slightly increases as your joints loosen up.  It’s worth including regular strength training in your weekly routine to keep your muscles strong to avoid injury
    • Very intense exercise can affect your baby’s heart rate but your body and your baby will both respond well if regular exercise is part of your normal routine. Pay attention to your baby’s movements after a run – baby should still be active too!
    • Avoid over-heating – don’t run in very high temperatures and wear breathable or wicking materials to keep your body temperature below 102 degrees F
    • If you are new to running or anxious about continuing to run when pregnant have a chat with your doctor or midwife before you start
    • Make sure you stay hydrated (carry a water bottle) and don’t run on an empty stomach

    Don’t hang up your trainers mamma!

    Shop specialist Supportive Maternity Running Clothes: run in style and comfort 🏃‍♀️ 🤰

  • running during pregnancy

    Can I go running when pregnant?

    Running while pregnant is a great cardio to include in your pregnancy workout plans. Follow these guidelines for a safe fit pregnancy!

    There are plenty of reasons why people take up running and for most healthy women there’s no reason not to continue to enjoy running while pregnant!

    Running improves your health

    It strengthens your heart and ensures an efficient flow of blood and oxygen throughout your body. Exercise, combined with maintaining a healthy pregnancy weight gain can help to keep your blood pressure at the right levels and will improve your immune system too.
    Running is good for your bones
    Running and other weight bearing exercises increases bone density which helps prevent osteoporosis. Good news for pregnant runners is that those strong bones will help you to support and adapt to your weight gain in pregnancy. Even better, maintaining bone density avoids the effects of calcium lost through breast-feeding.

    Explore under the power of your running shoes!

    Running is a great way to expand your horizons and explore areas of your own community or new locations. Vary your route – run somewhere different! If you’re running when pregnant make sure you don’t run too far and over-exert yourself.

    It requires very little equipment

    All you really need is a good pair of running shoes and you can head out of the door to go for a run – anywhere, anytime. Even when you’re travelling you don’t need to take loads of kit, simply pack your shoes! If you’re planning to continue to run whilst pregnant it’s worth investing in specialist maternity running clothes that will support your bump.

    It’s a great cure for stress

    Any exercise during pregnancy will help alleviate stress and even mild pre-natal depression. Healthy adults who exercise regularly are generally happier! Running releases those feel good endorphins that make you feel more positive.

    Join a club

    Sometimes it’s good to join a club and have some company when you run, it can help with motivation and goal-setting. Finding a pregnant running buddy or joining a group of other pregnant women will help encourage you to run regularly. Remember, your goals for pregnancy exercise should be more modest and you should scale back both the distance and the intensity of your running during pregnancy. It’s more about maintaining fitness than training hard – so avoid a hard-core running club!

    Running can help you maintain a healthy pregnancy weight

    Many people start running to help shift a few extra pounds – it’s an efficient way to burn calories and lose weight. If you’re already a healthy weight running combined with a sensible pregnancy diet can help you to maintain it. Running can help ensure your weight gain in pregnancy is maintained at a sensible level!

    Running is good for your self-esteem

    All those changes to your body can have a negative effect. Running and other exercise during pregnancy improves your posture and body awareness helping you to feel good about yourself the way you look.

    Check out the FittaMamma guidelines for safe exercise in pregnancy and running when pregnant – and if you have any concerns, chat to your health professional, midwife or fitness instructor.

    Best maternity running clothes!

    Support your bump to make running comfortable in our range of Supportive Maternity Running Tops and Maternity Exercise Leggings! The High Support Top, Ultimate Pregnancy Fitness Top and Supportive over bump support capri were all designed to withstand maximum impact for all levels for running mammas!

    Don’t hang up your trainers mamma!

    Shop specialist Supportive Maternity Running Clothes: run in style and comfort 🏃‍♀️ 🤰

  • pilates-fit-pregnancy

    SPD and exercise during pregnancy

    SPD in pregnancy can be painful but here are some pregnancy workouts with easy exercises that can help with the pain

    What is SPD?

    What does SPD stand for? If you had to guess you’d probably go for Severe Pelvic Discomfort but it actually stands for symphysis pubis dysfunction – so not surprising that it is more commonly known by its initials! It’s sometimes referred to as pelvic girdle pain.

    So what is it?

    The symphysis pubis is the joint that connects the two halves of your pelvis, which is strengthened by a network of tough ligaments. To help your baby pass through your pelvis during birth your body produces a hormone during pregnancy called relaxin which softens the ligaments and allows the joints to move. The average gap between the bones is around 4-5mm but this increases during pregnancy by 2 or 3mm although it isn’t the size of the gap that causes the pain.
    It’s generally thought that SPD in pregnancy is caused by a combination of the hormone softening your ligaments and the way your body moves. If one side of your pelvis moves differently to the other the area around the symphysis pubis can become painful.

    What are the symptoms of SPD?

    A lot of women simply experience what can be described as‘pelvis pain’ with varying levels of discomfort around the pubic and groin area. The pain can radiate from your pubic bone to your lower back and thighs and can be especially noticeable when you’re walking, climbing stairs, or even simply turning over in bed.

    Common symptoms of SPD include:

    Pain down the inside of your thighs or in between your legs
    Pain at night which can affect your sleep
    Back ache or pain in your hips
    Clicking, grinding or popping of the lower back and hip joints

    Is there anything to help alleviate SPD?

    • Make sure you keep up regular pelvic floor exercises
    • Maintain yourcore abdominal exercises
    • Do not push through pain, stop if anything hurts
    • Exercise little and often, not for long periods, trywalkingandlight resistance training
    • Sit on a birth ball whenever you can as it will keep your pelvis in a nice neutral position
    • Be aware that twisting your body or any movement where your legs move out sideways can exacerbate the condition, even getting out of a car or climbing up and down stairs
    • Avoid standing on one leg or any unbalanced movements
    • Avoid activities with a wide-leg stance. Keep your feet together and weight balanced whenever possible
    • Avoid heavy lifting and pulling
    • Pregnancy yoga or Pilates can help, but make sure you tell your instructor that you have SPD
    • Swimming can make you feel good but take extra care to make sure you don’t kick your legs out sideways. If youprefer to do breast stroke with your arms, kick your legs in a ‘front crawl’ movement.
    • Wear supportive activewear
    • The FittaMamma High Support top has a firm band at the bottom that fits snugly round your hips and pelvis and lifts the weight of the baby onto your back and shoulders. For maximum support team with FittaMamma leggings or Capris which will support your lower back as well.

    Make sure you let your midwife or doctor knows the extent of your symptoms, not just to help you manage your SPD during pregnancy but also as it can affect your labour.

    Your exercise programme will depend on the level of pain or extent of your SPD. Listen to your body and be aware of the movements that cause you pain and discuss your exercise routines with your GP or midwife.

    Pregnancy exercise: what to wear

    #fitspirationalmamma 💪🤰your fit pregnancy is the best choice for you and your baby, however you stay active. Support your body with specialist maternity activewear

  • running-in-pregnancy

    Avoid overheating during exercise

    If you are concerned about overheating during your pregnancy workouts and want to know more on avoiding this read on for your safe pregnancy exercise guide!

    Myths and Facts: overheating in pregnancy

    Whilst the summer weather is variable nevertheless anxiety about overheating in pregnancy is common amongst many Mammas-to-be. And it’s not just the sun and outside temperature that causes angst – many expectant mums have told us they were put off exercising during pregnancy because they were scared about overheating when pregnant.
    We’d like to allay your fears and offer some guidelines to make sure you don’t overheat!
    Your core body temperature can increase by around 0.60 when you become pregnant and some areas of your skin can become hotter by around 2-60 contributing to your ‘pregnancy glow’.
    It is true that some studies have shown that overheating during the first trimester can be associated with neural tube defects and test on animals (note the word ‘animals’!) have associated overheating in later pregnancy with lower birth weight. However we have struggled to find ANY scientific evidence directly linking exercising whilst pregnant with birth defects as a result of overheating.

    A core body temperature of 39.20C or above is considered risky – but to put this into perspective, a study on women exercising at moderate to high intensity for 20 minutes in late pregnancy, recorded temperature increases of just 0.5 degrees C to 37.30C – which is still well below the ‘risk’ level.

    pregnancy exercise manage temperature

    The benefits of exercising during pregnancy are many and, if you exercise sensibly, the chances of you overheating are low.

    Fundamentally our bodies are exceptionally good at regulating internal temperature.

    Changes in your body during pregnancy will help to regulate your body temperature.
    You have up to 50% more blood in your body during pregnancy with increased blood flow to the skin. Heat loss is achieved by a process known as vasodilation – a widening of the blood vessels supplying the skin which activates the sweat glands, cooling your body. In early pregnancy heat dissipation is increased by up to 30% and this increases still further in late pregnancy as your body mass gets bigger.
    And here’s an interesting fact that isn’t specifically about pregnancy overheating! Human beings have 3-4 million sweat glands on their skin –all working to help regulate your body temperature.

    Here are a few simple guidelines to make sure you don’t overheat during your pregnancy exercise

    • Exercise outdoors whenever possible – but not in hot, humid conditions (humidity makes it harder for sweat to evaporate)
    • When exercising indoors make sure there is good ventilation and air circulation
    • Stay hydrated – you need to make sure you replace the fluid lost via sweating so drink plenty of water before, during and after your pregnancy workout.
    • Wear appropriate maternity sportswear – the FittaMamma range all features CoolDry technology to wick moisture away from your skin and help to keep you cool
    • Remember the ‘talk test’. This is a useful measure of the intensity of physical activity, not just an encouragement to chat whilst you exercise. You should be able to hold a conversation whilst exercising without feeling out of breath or uncomfortable.
    • If you’re exercising in water, avoid pools that are above 320C
    • Exercise during pregnancy should be about maintaining fitness, not improving it – don’t push yourself too hard
    • Stop exercising if you feel faint or dizzy and stop exercising if you feel nauseous or start to vomit
    • Don’t be tempted by an post-workout session in the sauna or the hot-tub – sitting in a hot tub is far more likely to cause you to overheat than your pregnancy exercise routine

    If you have any anxieties about your health or your pregnancy consult your midwife, doctor or health professional.
    Sources:
    Royal College of Obstetricians and Gynaecologists
    Sports performance bulletin
    Pregnancy and fitness: Coulson and Bolitho

    Pregnancy exercise: what to wear

    #fitspirationalmamma 💪🤰your fit pregnancy is the best choice for you and your baby, however you stay active. Support your body with specialist maternity activewear

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