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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

How Long Should You Wear Compression Socks Each Day During Pregnancy?

How Long Should You Wear Compression Socks Each Day During Pregnancy?

For most healthy pregnancies, the optimal routine is to wear maternity compression socks for 8 to 12 hours during your active daytime hours and take them off before sleep. Putting them on first thing in the morning, before fluid pools in your lower limbs, allows the graduated compression profile to actively manage fluid retention throughout your day. Taking them off at night is essential because lying flat levels your legs with your heart, rendering the socks unnecessary while giving your skin time to breathe.

This 8 to 12 hour window fits standard daily waking routines, whether you are sitting at a desk, working long standing shifts, or running errands. Compression socks are also highly beneficial during travel involving more than four hours of sitting to maintain healthy blood flow. While keeping them on for a brief daytime nap of 30 to 60 minutes is perfectly fine, they should always be removed for a full night's rest.

Pregnancy Compression Sock Size Guide: How to Measure for the Right Fit

Pregnancy Compression Sock Size Guide: How to Measure for the Right Fit

Ensuring proper fit for maternity compression socks is critical for managing pregnancy swelling and leg heaviness. Because compression socks use a graduated profile—firmest at the ankle and easing up the calf, an improper fit disrupts circulation benefits. Socks that are too large wrinkle and fail to deliver support, while undersized socks create a restrictive band that worsens fluid retention.

To ensure an accurate fit, always measure first thing in the morning when your legs are slimmest before daily fluid accumulation begins. Using a flexible tape measure, record the circumference of the narrowest part of your ankle (just above the bone) and the widest part of your calf in centimeters. Compare these numbers against a size chart, prioritizing ankle and calf dimensions over shoe size to maintain proper gradient pressure. If you fall between sizes, size up for ease of wear or earlier trimesters, and size down for a firmer, more supportive fit.

When putting on your socks, avoid hauling on the fabric over a third-trimester bump by using the unrolling method: turn the leg section inside out down to the heel, slide your foot into the footbed, and unroll the fabric smoothly up your calf. Ensure the top band sits roughly two finger-widths below the bend of your knee without rolling the cuff down, which prevents painful pressure bands and guarantees all-day circulatory support.

Sleep Sack With Sleeves vs. Sleeveless: Which Is Better for Your Baby?

Sleep Sack With Sleeves vs. Sleeveless: Which Is Better for Your Baby?

Transitioning your baby from a swaddle into an arms-free sleep sack around 12 weeks is a critical safety milestone once rolling begins. When deciding between sleeved and sleeveless sleep sacks, room temperature and versatility are the primary factors to evaluate. Sleeveless sleep sacks allow heat to regulate naturally through open armholes and make layering adjustments easy, though hands can feel chilly on cold nights. Sleeved designs provide uniform warmth for cold nurseries, but they offer little flexibility if the room temperature fluctuates overnight.

Convertible sleep sacks with removable press-stud sleeves offer the best balance by adapting quickly to changing conditions. Regardless of sleeve style, maintaining infant sleep safety requires selecting an appropriate TOG rating (1.0 TOG for mild rooms, 2.5 TOG for cooler spaces) and checking warmth by feeling your baby's chest or tummy rather than their hands. Choosing a bag with a wide, hip-healthy base and a two-way zip ensures proper joint development and easy nighttime changes while keeping your baby comfortable and safe.

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