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The Ultimate Guide to Exercising During Pregnancy: Recommended Exercises from The Mama Physio

  • May 12, 2024

Written in collaboration with Jess Jenkins; Pelvic Health Physiotherapist, well known as The Mama Physio

Pregnancy is a beautiful journey, and maintaining an active lifestyle throughout these transformative months is crucial for the health of both the mother and the baby. Thanks to the expert guidance of The Mama Physio, a renowned Pelvic Floor and Women’s Health Physiotherapist, and creator of MOVE with the Mama Physio, we bring you essential tips and exercises to keep you fit and comfortable as you prepare to welcome your little one.

Why Exercise During Pregnancy?

Exercising during pregnancy isn’t just about staying in shape. It's about preparing your body for the demands of labour and ensuring a quicker recovery postpartum. Regular physical activity can significantly enhance your pregnancy experience by improving fitness and reducing risks of gestational diabetes, hypertension, and even prenatal depression.

Getting Started with Exercise

According to The Mama Physio, pregnant women should aim for about 150-300 minutes of moderate, or 75 minutes of vigorous-intensity exercise per week (or a combination of both). If you’re just starting out, it’s okay to begin with 15 minutes a day and gradually increase to 30 minutes. The key is consistency and listening to your body. Use the "Talk Test" to measure the intensity of your workouts. You should be able to carry on a conversation during moderate-intensity activities, but in vigorous-intensity activities, you would find this difficult. Don’t forget to add your pelvic floor exercises daily to prevent and manage pelvic floor issues.

Recommended Exercises

Jess recommends a blend of strength and aerobic activities is ideal:

  • Walking: The easiest way to get your exercise in!
  • Stationary Cycling: Safe and effective at keeping your heart healthy without the strain.
  • Swimming: Excellent for those who want a full-body workout that feels lighter and less strenuous.
  • Pilates and Yoga: These help improve flexibility, keep your pelvic floor and core strong, and prevent back and pelvic pain.
  • Weights: To maintain strength and endurance, which you’ll definitely need during childbirth!

Special Focus: Exercises to Ease Rib Pain in Pregnancy

If you're experiencing upper back or rib pain, a common complaint as your baby grows, The Mama Physio recommends specific exercises to enhance spinal mobility and relieve discomfort:

  • Hip Flexor Stretch with a Side Stretch
  • Four Point Kneel Tail Wag
  • Child’s Pose with Side Stretch
  • Kneeling Mermaid Stretch

Hold each exercise for 30 to 60 seconds

Repeat 1-4 x per day, depending on your symptoms

See the whole workout here!

Preparing for Childbirth

As well as being educated and mentally prepared for childbirth, it is important to physically prepare your body! The Mama Physio suggests:

  • Daily pelvic stretches: Using techniques like 90/90 windscreen wipers, adductor rock backs, and child’s pose to open up the pelvis in preparation for labour.
  • Perineal Massage: Starting at 34 weeks to help prevent tears during childbirth.
  • Hydration: Stay hydrated with electrolyte-rich solutions like those from Franjo’s Kitchen to endure the 'marathon' of labour.

Learn more about exercises to prepare for childbirth here!

Core Activation in Pregnancy

Proper core activation is crucial and can be challenging as your body changes. See The Mama Physio demonstrate how to engage your core effectively to support your pregnancy and prevent discomfort:

  • Incorrect Method: Breath-holding, using upper abdominals, or lifting the chest.
  • Correct Method: Engage your pelvic floor and wrap your deep abdominal muscles upwards, as if “hugging and lifting your bump.”

Stay Strong with Sleepybelly

Alongside these exercises, using Sleepybelly’s pregnancy pillow can enhance your comfort during your rest and sleep. Our pillows are designed to support your body as it changes, help to keep you in an optimal sleeping position, and make every rest after an exercise session more restorative.

Exercising during pregnancy is a fantastic way to ensure a healthier and happier pregnancy experience. With these expert tips from The Mama Physio, you’re ready to take on this beautiful challenge. Stay active, stay safe, and remember to always consult with your healthcare provider before starting a new exercise regimen.

If you’re looking for a tailored exercise plan for pregnancy, we HIGHLY recommend Move with The Mama Physio! You can get a free trial here and we’ve also got an exclusive discount where you can get 20% off the monthly and yearly memberships using “SLEEPYBELLY” at checkout.

Read More

Night Sweats and Waking Up Drenched in Pregnancy

Night Sweats and Waking Up Drenched in Pregnancy

Night sweats during pregnancy are caused by hormonal fluctuations affecting your body's temperature regulation, increased blood volume, and a heightened metabolic rate. While waking up drenched and flushed can be uncomfortable, ordinary hormonal sweating is harmless and settles once your body cools down.

Distinguishing between a hormonal flush and a fever is important:

  • Hormonal Flushing: You feel hot and sweaty in waves without a raised body temperature or shivering chills.

  • Fever or Infection: A temperature reading of 38°C or higher, shaking chills, a cough, painful urination, or a rash requires prompt medical attention. Keep a thermometer on your bedside table so you can verify your temperature immediately if you wake up feeling hot.

Heartburn That Only Turns Up When You Lie Down

Heartburn That Only Turns Up When You Lie Down

Pregnancy heartburn affects roughly 8 in 10 women, driven by progesterone relaxing the stomach valve and a growing uterus crowding your abdomen. Lying flat removes the natural effect of gravity, allowing stomach acid to travel straight up your esophagus at bedtime.

To manage night-time reflux effectively, finish your last meal two to three hours before going to bed and eat smaller, lighter portions throughout the day rather than heavy dinners. When settling down for sleep, lie on your left side to keep your stomach below the esophageal valve, and elevate your entire upper torso by 10 to 15 cm using a mattress wedge rather than just stacking pillows under your head. Sip liquids between meals instead of drinking large volumes with food.

Always consult your midwife, GP, or pharmacist before starting any over-the-counter heartburn medication. If you are taking antacids, space them at least two hours apart from your prenatal iron and folic acid supplements so they do not block nutrient absorption. Contact your healthcare team immediately if you experience severe abdominal pain, difficulty swallowing, or if upper stomach pain occurs alongside headaches, vision changes, or sudden swelling.

Snoring in Pregnancy: What's Normal and What's Worth Mentioning

Snoring in Pregnancy: What's Normal and What's Worth Mentioning

New onset snoring in late pregnancy is very common, usually triggered by hormone-induced nasal congestion, increased blood volume, and relaxed throat muscles narrowing your airways. While occasional mild snoring is harmless, frequent loud snoring, choking or gasping for air, and waking up with headaches or severe daytime exhaustion can indicate obstructive sleep apnea.

Because habitual pregnancy snoring is linked to higher blood pressure and pre-eclampsia, you should always report new snoring to your midwife or GP so they can check your blood pressure and evaluate you for a sleep study. To manage mild congestion-driven snoring at home, sleep on your side, elevate your head and torso slightly, use plain saline nasal sprays, and avoid medicated decongestant sprays unless prescribed.

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