Pregnancy exercise expert centre

Cycling is great for a fit pregnancy! It’s a low impact cardio that includes lots of fresh air and vitamin D, just make sure you wear a helmet!

There are plenty of countries where a bike is the normal mode of transport and no-one would think twice about continuing to cycle throughout their pregnancy. As long as you feel comfortable on two wheels there’s no reason to give up – it’s a great way to help maintain a healthy pregnancy.

Cycling gives you a fantastic lower body work out, helping to develop muscle strength with minimal impact on your joints. Your bike will help support your weight and is less jarring on your bump – and you can enjoy plenty of fresh air and Vitamin D into the bargain!
If you’ve never cycled before it’s not advisable to take up mountain biking or road racing and some sources will suggest you restrict yourself to an exercise bike in case you fall off – but listen to your body and enjoy what feels right for you.

A few things to think about:

• A ‘sit up and beg’ style of bike might be more comfortable as your bump gets bigger – or raise your handlebars so you sit more upright
• Make sure your bike is properly adjusted for your height so you can easily reach the ground when you stop
• If you’ve become bigger all round you’ll feel more comfortable on a wider, more padded seat
• Invest in a pair of well-padded gloves and remember to move your hands as you’ll be resting a lot of weight on your wrists
• Wear a supportive maternity exercise top to keep your bump secure and contained – maternity fitnesswear with moisture-wicking properties will stop you feeling clammy. Layers are a good idea for cooler days
• Don’t be embarrassed to jump off and walk up hills
• Remember you should still be able to talk whilst exercising – don’t get so out of breath that you can’t hold a conversation
• Keep hydrated with regular drinks of water
• If you have any concerns about exercise during pregnancy and whether or not to cycle, consult your doctor or midwife

Simple ways to make sure you exercise safely during pregnancy so you can get the most out of staying active and strong until labour!

Exercise during pregnancy is good for you good for your baby. Read our tips for safe pregnancy exercise:

• Listen to your body if your workout feels too intense, slow down or stop.
• Your ideal heart rate will vary considerably depending on your pre-pregnancy fitness levels, your age and your weight – a better indication is the talk test, don’t exercise so hard you can’t hold a conversation
• Aim to maintain your fitness levels rather than looking for improvement. Don’t feel the need to run that extra mile and expect to decrease the size of your weights it’s better to use lighter weights and aim for more repetitions as your bump gets bigger.
• Warming up and cooling down are key to safe exercise during pregnancy. Aim for a whole body warm up before you start and stretch out after your workout to allow your heart rate to return to normal.
• Stay fuelled. Don’t exercise on an empty stomach and have an energy snack available to keep you fuelled during (or immediately after) your workout.
• Drink plenty of fluid. Small sips of water are best so keep a bottle of water handy.
• Keep cool. Pregnant women can overheat more easily so exercise outdoors or in an air-conditioned room wherever possible and choose suitable moisture-wicking fitnesswear
• Avoid exercises that involve you lying on your back after 12 weeks (earlier if you feel dizzy or nauseous) you can compress your vena cava, which delivers blood directly to your uterus.
• Pressure on your bladder can make vigorous exercise more challenging. Allow for loo breaks and include pelvic floor exercises as part of your daily routine
• Dress comfortably. Choose maternity fitness wear that’s designed to support your bump and breasts, without restricting your movement.
• If you’ve never exercised before, build up slowly but SOME exercise during pregnancy is better than nothing at all
• If you have any concerns about your health or the health of your baby talk to your doctor or midwife. And let your instructor or fitness coach know that you’re pregnant, adapting your routine as necessary.

Keep your pregnancy exercise safe!

•  Avoid sports and activities with an increased risk of falling, downhill skiing, hard-core mountain biking or rock climbing for example
• Contact sports (avoiding the risk of injury by some-one else)
• Scuba diving (the underwater pressure on your baby makes this a no no)
• Water skiing (you risk a rush of water internally)
• For safe pregnancy exercise, check with your doctor if you have any of the following:
• Cardiac or lung disease
• Persistent bleeding
• High blood pressure
• Anaemia
• Pre-eclampsia
• Pre-term labour (either this pregnancy or previously)
• Diagnosed weakness in your cervix (IC)
• Expecting twins or a multiple birth
• Placenta praevia after 26 weeks
• Your waters have broken
• Eating disorders (including malnutrition or obesity)
• Limited mobility
• Thyroid disease
• Diabetes mellitus

And stop and contact your doctor if you have any of the following symptoms:

•  Excessive shortness of breath
• Chest pain
• Palpitations
• Feeling faint or dizzy
• Headache
• Bleeding or leakage of amniotic fluid
• Pain in the lower back of pelvic area
• Contractions (although some people find gently yoga beneficial)
• Excessive tiredness
• Unusual muscle pain or weakness
• A pain or swelling in your calf (which could indicate a blood clot

Keep your baby bump secure and supported when you exercise. It’s well worth choosing maternity fitwear that works like a sports bra for your bump.

Resistance training is great to include in your pregnancy workouts, read our tips for including in your safe pregnancy exercise plan here!

If you’re used to regular resistance training there’s no reason not to continue exercising while pregnant. Working out with a machine or controlled weight lifting can be a safe, suitable and effective exercise for pregnant women, although you might need to adapt your usual exercise routine as your pregnancy progresses.
Weight training will strengthen and tone your muscles and help build stamina – it will help you adapt to the changes in your body as your baby develops, prepare you for birth and is good preparation for your postnatal recovery period as well.
Whilst free weights are generally considered a more effective way to train muscles they require correct posture and good core stability, which can be tricky as your bump gets bigger and your centre of gravity shifts. Resistance machines minimise the risk of incorrect technique and are more likely to provide support for your back, which is a bonus when you’re exercising during pregnancy.

FittaMamma Tips for weight training when pregnant

• Don’t skimp on warming up and cooling down – it’s even more important to prepare your body for exercise when you’re pregnant. A few minutes warming up will increase your heart rate, get your blood circulating to your muscles, ligaments and tendons, raise your temperature and reduce the risk of injury
• Use lighter weights- it’s better to increase the repetitions and decrease the weight. The actual weight you can comfortably lift is very much dependent on your pre-pregnancy levels
• Your centre of gravity changes as you baby develops, making it inadvisable to lift weights standing up – sit down to lift weights during pregnancy
• The hormone relaxin loosens up the connective tissues during pregnancy so quick, uncontrolled movements are inadvisable. Try introducing resistance bands as part of your pregnancy workout – you’ll find they work different muscle groups effectively and will ensure that you make slower, more controlled movements
• You should avoid any exercise that involves lying on your back after the first trimester – so skip any exercises that involve lying flat on a bench
• It goes without saying (almost, so we’ll say it anyway!) that you should avoid any position that would leave your abdomen vulnerable to a falling weight
• Even if you’ve been lifting weights for a while you should check with a qualified fitness trainer to make any adjustments to your technique to accommodate your growing bump
• Keep a bottle of water handy and make sure you stay hydrated
• Wearing supportive maternity workout clothes will make you feel more secure when you exercise – if they include moisture-wicking content (such as CoolDry) it will help regulate your body temperature as well
• As ever when exercising during pregnancy, listen to your body! This is not the time to push yourself too hard – be prepared to slow down and decrease the frequency and/or intensity of your pregnancy workouts

Wearing specialist maternity workout clothes will help you stay active though your pregnancy with comfort and confidence. Your body is changing so much, look after it!

Expert advice to help you shop for Maternity Gymwear
Selecting the right fitnesswear can be a challenge at the best of times but choosing the most suitable maternity gymwear is even more tricky, especially if this is your first pregnancy.
We’d like to answer some of the more frequently asked questions about why and how to choose FittaMamma maternity activewear

1. What makes FittaMamma maternity activewear different?
Support. Think sports bra for your baby bump. If you exercise regularly you’ll know the difference a good sports bra makes to your comfort and ability to exercise simply transfer this level of support to your gorgeous growing baby bump. The FittaMamma range lifts, holds and supports to make any activity more comfortable.

2. Couldn’t I simply wear a belly band?
If you’re exercising regularly you’ll be significantly more comfortable wearing clothes specifically designed for pregnancy fitness. FittaMamma activewear supports in the right place, holds your lower back as well as your baby bump and won’t slip, chafe, squeeze or come undone. What’s more, they look good in the gym!

3. Why not simply buy a bigger pair of ordinary leggings?
During pregnancy you should avoid leggings with a tight waist band that cuts across your baby belly, drawstrings that slide under your bump as it gets bigger, leggings that fall down when you bend down and anything that chafes, rubs or itches. Take into consideration that your legs will stay a similar size throughout our pregnancy so going up a size to accommodate your baby bump will make your leggings too big everywhere else.
FittaMamma maternity exercise leggings are designed to support your lower back as well as your baby bump; they won’t chafe; they stretch when you stretch; don’t fall down when you bend down; they’re fully opaque and will last throughout your pregnancy.

4. What about sizing?
Our sizing aims to compare to your pre-pregnancy size – FittaMamma activewear should be snug but not tight and you’ll find the fabric will stretch where you need it to as you get bigger. However, if you have any doubt, go larger! For instance, if you’re approaching the 12 side of a 10-12, go for a medium. Our clothes range from XS XL as we’re very aware that Fit Mammas come in all sizes!

5. I’ve got pregnancy backache and pelvic girdle pain so can’t do much exercise
Supporting your baby bump takes the pressure off your pelvis and your lower back, making a real difference to some of the aches and pains of pregnancy. The FittaMamma range is also ideal if you’re carrying twins, helping you to manage the extra baby weight. Properly supporting your bump could be all you need to get you up and moving again!

6. But pregnancy only lasts a few months
Two points here! If you’re exercising regularly during pregnancy you DESERVE to look good and feel supported wearing well-fitting, stylish maternity gymwear is a great boost to your confidence and motivation. And secondly, our clothes will still look good after you’ve had your baby, supporting your mummy tummy until you get your pre-baby body back. The leggings are especially comfortable after a C-section. Shhhhhh we also sell our clothes to non-pregnant Mammas to support back ache, slipped discs or even simply to flatter and hold more curvy bodies.

7. Isn’t it a bit indulgent to buy maternity clothes for the gym?
Once you’ve experienced the comfort of supportive maternity activewear, you won’t want to keep it in your gym bag – simply enjoy the support as part of your everyday wardrobe. Our leggings look good with boots and a dress and you can wear our tops with jeans or a skirt, getting all that lovely support whenever you need it!

Visit our shop pages for more information on individual styles.

There are so many benefits to exercising during pregnancy from preparing for labour to better sleep. Read more about why it’s good to stay active…

There are so many benefits to exercise during pregnancy from helping you sleep better, managing weight gain and preparing for birth.  Medical experts agree that all healthy pregnant women should aim for at least 30 minutes daily exercise to improve their well-being and benefit their baby.  If you’re struggling to maintain your  exercise routine, or need some motivation to get started, check out these 10 key reasons to stay fit during your pregnancy:

Pregnancy exercise can make you feel MORE energetic
Struggling with tiredness? Regular exercise will actually give you more energy.  Exercise strengthens your cardiovascular system, increasing your stamina so you’ll tire less easily and your strong, toned muscles need less energy to complete any activity.

Exercise during pregnancy boosts your mood
As well as producing a feel good endorphins that help lift a gloomy mood, exercise can help reduce stress and anxiety.

Relief from pregnancy niggles and discomfort
Exercise during pregnancy strengthens and stretches your muscles, helping your body cope with niggles and discomforts such as heartburn and lower back pain. Improving your circulation makes you less prone to swollen ankles and varicose veins.

Reduce the risk of pre-eclampsia and gestational diabetes
Medical research has shown that women who exercise during pregnancy have a decreased risk of pre-eclampsia and gestational diabetes.

Staying active promotes better sleep
Regular exercise will help work off any excess energy and aid restful sleep

Prepare your body for childbirth
Labour is physically demanding and exercising during pregnancy improves both your strength and your stamina.

Manage a health weight gain
Of course you’re going to gain weight but regular pregnancy exercise helps to manage a healthy weight gain, keeping your body toned as your bump gets bigger.

A speedier recovery post-birth
Staying fit during your pregnancy can speed up your recovery after your baby is born and make is easier to lose the baby weight too.

Improves Self-Image
Although excited to be pregnant, many women struggle with the inevitable changes to their body during pregnancy. Exercise during pregnancy will help you stay toned and positive, making it easier to adapt as your baby bump develops.

It’s good for baby too!
Research has shown that babies born to women who exercised during pregnancy tend to be leaner at birth, develop more quickly and are more likely to exercise themselves later in life.

Share this medical advice about the benefits of exercise during pregnancy:

The American College of Obstetricians 

NHS guidelines

If you have any concerns about your health or the health of your baby, consult your doctor or midwife before you start exercising.

Concerned about what rate your heart should be beating at during your pregnancy workouts? Read on for how you can ensure you are exercising safely!

What IS the safe heart rate for pregnant women?
There’s no single answer that works for everyone – the optimum heart rate during pregnancy exercise will depend on your age, weight and, most importantly your pre-pregnancy fitness levels.

Borg Scale of Exertion
In the past, pregnant women were advised to keep their heart rate at less than 140 beats per minute, however more recently the Borg Scale of Perceived Exertion is cited as a more appropriate monitor.
The lower end of this scale is how you’d feel if you were sitting in a chair, the top is how you’d feel if you were doing the hardest work you’ve ever done. Aim for somewhere in the middle – pregnancy exercise should feel ‘somewhat hard’ without an uncomfortable level of exertion.

This scale allows you to monitor the intensity of your workout without the need to measure your heart rate. If you’re training with someone else, be aware that the perceived exertion rate is very individual and that your pregnant bestie might feel very different to you – it’s important to listen to your body and maintain an exertion level that feels right for you.

Heart rate guidelines for pregnant women

If you have a heart rate monitor and can’t resist checking it, RCOG provides some general guidelines for heart rates during pregnancy based on age and designed for women who exercise regularly.

The ‘Talk Test’
The easiest way to keep a check on your levels of exertion is to adhere to the ‘talk test’. If you’re exercising too hard to carrying on talking, ease up, you’re doing too much. Don’t push yourself to a level that makes it difficult to hold a conversation.

Keep your heart strong
With up to 50% more blood in your system during pregnancy your heart has to work even harder, regular cardio exercise during pregnancy will keep it strong. Keeping your heart strong is good for your baby too: research has shown that pregnant women who exercise tend to have lower resting heart rates, a sign of an efficient heart – but it seems this is passed onto their babies too, improving their heart function even before birth.

FittaTip: Water melon can help reduce your heart rate and soothe your aching muscles after your pregnancy workout.

Want to prepare for an easier labour? Research shows enjoying an active pregnancy will help when you give birth, read how to here!

Giving birth is probably the most physically demanding activity your body will ever undergo, requiring both strength and stamina – in the same way you would expect to train for a marathon it’s worth preparing your body for some of the challenges you’ll meet in the delivery room.

Cardio fitness for birth
Running during your pregnancy, spinning, cycling, swimming and walking will all help you maintain a positive level of cardio fitness, increasing your strength and stamina and making it easier to cope with the bprepare for giving birth!irth of your baby. Compare giving birth to an endurance event – and one that’s well worth training for!

Core strength training during pregnancy
Keeping your core muscles strong during pregnancy is a great benefit when it comes to pushing your baby out – there is no reason to abandon your abs! You will need to modify your workout routine (no lying on your back for stomach crunches) but don’t neglect your TVA!
Use your fit ball as often as you can during pregnancy, the balance and instability of the ball will improve your core strength and practise simple standing abs exercises on a daily basis to help maintain a strong core for labour.

Strong legs and bum
If you’ve enjoyed an active pregnancy, you’re unlikely to want to take to your bed at the onset of labour. Moving, walking, leaning over your fitball, kneeling or opting for other, more upright positions can encourage your babies descent through the birth canal. You’ll be glad of your strong legs to support you.

Yoga for labour
Whatever your preferred pregnancy exercise routine, include some prenatal yoga to prepare for labour. It will improve your flexibility, open up your hips and pelvis and teach you how to breathe effectively through your contractions

An active pregnancy decreases the risk of medical intervention during labour
Research has shown that women who exercise during pregnancy are more likely to have a normal delivery. A study led by Swansea University found women who didn’t exercise during pregnancy were twice as likely to need help with forceps (26% compared to 13%) and had a significantly higher rate of Caesarean sections (37% compared to 25%)
The findings were independent of a woman’s weight, meaning even those who were overweight or obese were more likely to have a normal birth if they kept active during pregnancy.
Kelly Morgan from Swansea University College of Medicine, who led the research, said: “Our findings provide positive news for pregnant women. Often women are apprehensive about the process of childbirth and the uncertainty of needing medical interventions. Our results suggest that maintaining an active lifestyle during pregnancy is an avenue for promoting an intervention free birth. This is something all women with complication-free pregnancies can take advantage of.”