A Guide to Pre and Postnatal Fitness: What to Expect and How to Train Safely

Pregnancy is a powerful and transformational journey—not just physically, but emotionally and hormonally. Whether you're an active mom-to-be or someone looking to ease into movement, understanding how fitness should evolve across each trimester (and postpartum) is key to feeling strong, supported, and safe.

The American College of Sports Medicine (ACSM) and ACOG (American College of Obstetricians and Gynecologists) both support regular exercise during pregnancy, as long as there are no medical complications. Let’s break down how to train safely and effectively throughout pregnancy and beyond.

✅ General Fitness Guidelines for Pregnancy

• 150 minutes of moderate-intensity exercise per week is recommended for most pregnant women

• Stay hydrated and avoid overheating

• Listen to your body—some days may be slower, and that’s okay

• Avoid contact sports, lying flat on your back after the first trimester, or activities with a high risk of falling

• Prioritize pelvic floor and core stability exercises throughout

🟢 First Trimester (Weeks 1–13)

In early pregnancy, fatigue, nausea, and hormonal shifts are common. Your energy may fluctuate a lot—so training should be flexible.

What to focus on:

• Establish consistency with low to moderate intensity strength training and walking

• Focus on breathwork and core engagement (deep diaphragmatic breathing)

• Begin integrating pelvic floor activation (e.g. Kegels or “lifting and releasing” techniques)

• Avoid supine positions if you feel lightheaded

🟡 Second Trimester (Weeks 14–27)

This is when most women feel their best—energy returns, and baby bump becomes more visible. It’s the sweet spot for maintaining strength.

What to focus on:

• Prioritize posterior chain strength (glutes, back, hamstrings) to support posture

• Use resistance bands, light weights, and bodyweight movements

• Modify core work—no more crunches or twisting

• Add balance training, as your center of gravity starts shifting

• Stay mobile and don’t lock joints; use slow, controlled movement patterns

🔴 Third Trimester (Weeks 28–40)

This is the home stretch. Comfort, breath control, and pelvic mobility become your main priorities.

What to focus on:

• Continue with strength training, but reduce intensity and volume

• Use supportive tools: incline benches, stability balls, wall squats

• Practice hip-opening movements, squats, and gentle stretches

• Keep cardio light: walking, swimming, stationary cycling

• Prioritize restorative recovery: foam rolling, deep breathing, cat-cow, child’s pose

💛 Postnatal Fitness: The 4th Trimester and Beyond

Returning to fitness after childbirth is deeply individual. Whether you had a vaginal delivery or C-section, your body deserves grace and time.

Key tips:

• Wait until cleared by your provider (usually 6–8 weeks)

• Start with breathwork, core activation (transverse abdominis), and pelvic floor rehab

• Gradually reintroduce walking, bodyweight strength, and mobility drills

• Track fatigue, bleeding, and joint discomfort closely

• Be patient—progress isn’t linear, and healing is priority one

Final Thoughts

Every pregnancy is different—and so is every fitness journey. The most important thing is to move in a way that feels empowering, not punishing. Working with a certified prenatal fitness coach can give you confidence and guidance every step of the way.

Remember: pregnancy is not the time to “train hard.” It’s a time to train smart.

Want support on your prenatal or postnatal fitness journey?

Whether you're planning, expecting, or newly postpartum, I’d love to help you move with confidence. Reach out for a consultation or a custom fitness plan designed around you and your baby’s wellbeing.