Pre- & Postpartum Training: Cutting Through the Misinformation

Pregnancy and postpartum are some of the most transformative times in a woman’s life—physically, mentally, and emotionally. Yet, when it comes to exercise, everyone suddenly has an opinion.

✔ “You shouldn’t lift weights—you’ll hurt the baby.”

✔ “Just walk and do yoga. Anything else is dangerous.”

✔ “You need to ‘bounce back’ as soon as possible.”

The reality? There’s so much misinformation.

Yes, the body changes dramatically over pre and postpartum, but that doesn’t mean you have to stop training. In fact, staying active is one of the best things you can do—for yourself and your baby. You just need to understand how to adapt your approach through each stage.

Let’s break it all down:

• How your body changes across trimesters (and the 4th trimester!)

• What’s actually safe vs. outdated myths

• The importance of pelvic floor rehab

• Why your core function changes & how to rebuild it

• Training considerations after a miscarriage

1. How Your Body Changes in Pregnancy (and Beyond)

Your body is not the same during pregnancy. Hormones, weight distribution, and even how you breathe shifts to support the baby. Here’s how it changes across trimesters:

First Trimester (Weeks 1-12)

✔ Fatigue and nausea can be brutal, so listen to your body.

✔ Your core and pelvic floor are already adapting to hormonal changes.

✔ Most exercises are still fine, but avoid overheating & excessive exhaustion.

What’s safe?

✔ Strength training, walking, mobility work

✔ Core engagement with breath work

✔ Avoid contact sports & high-impact falls

Second Trimester (Weeks 13-26)

✔ You’ll likely feel more energetic, and strength may even increase.

✔ Your growing belly shifts your center of gravity—balance exercises need adjustment.

✔ Relaxin hormone increases joint laxity, so be mindful of overstretching.

✔ Avoid lying flat on your back for extended periods after 20 weeks.

What’s safe?

✔ Strength training with modified core work

✔ Glute & posterior chain exercises to support posture & back pain

✔ Controlled mobility work (avoid extreme stretching)

Third Trimester (Weeks 27-40)

✔ Breathing changes – You may feel short of breath as the baby pushes up into your diaphragm.

✔ Ab separation (Diastasis Recti) – A completely natural part of pregnancy, but doming in your core is a sign to modify.

✔ More joint laxity = more risk of injury.

✔ Your pelvic floor is under more load, so breath control is key.

What’s safe?

✔ Strength training (with modified intensity)

✔ Glute & pelvic floor focus – These muscles support birth & postpartum recovery.

✔ Deep breathing work to prep for labor & core control postpartum.

The Fourth Trimester (Postpartum Recovery)

Birth is a trauma to the body—whether vaginal or C-section—and recovery takes time.

✔ Your core and pelvic floor need to rebuild

✔ Hormones remain unstable for months

✔ You can’t ‘bounce back’—healing takes at least 6-12 months

What’s safe?

✔ Breathwork & pelvic floor rehab ASAP

✔ Walking & gentle strength training after clearance

✔ Strength work focused on glutes, back, and deep core

2. The Biggest Myths About Pregnancy Training

❌ Myth #1: “Lifting weights will hurt the baby.”

✔ Fact: Strength training is actually beneficial—it reduces pregnancy complications and supports postpartum recovery.

❌ Myth #2: “You should avoid core exercises.”

✔ Fact: Core function is crucial—you just need to modify exercises to avoid excessive pressure.

❌ Myth #3: “You need to bounce back quickly after birth.”

✔ Fact: Your body needs time to heal—pressure to “snap back” leads to injuries, prolapse, and hormonal crashes.

❌ Myth #4: “Just do Kegels for pelvic floor recovery.”

✔ Fact: Kegels aren’t enough—your pelvic floor needs a mix of relaxation, breath control, and full-body strength.

3. The Importance of Pelvic Floor Rehab

Your pelvic floor is like a hammock holding up your organs. Pregnancy stretches it, and if it’s weak or uncoordinated, you may experience:

✔ Leaking (especially when sneezing or jumping)

✔ A feeling of heaviness or dragging

✔ Low back or hip pain

✔ Pain during intercourse

Best approach:

✔ Breathwork – Learning how to engage & relax the pelvic floor

✔ Functional strength training – Glutes, core, and posture work

✔ Avoid excessive intra-abdominal pressure – No extreme core exercises too soon

4. Core Training Postpartum: What You Need to Know

Diastasis Recti (ab separation) happens to most women in pregnancy. The goal isn’t to “close the gap” but to restore core function.

Signs you need core rehab:

✔ Doming or bulging in your abs when sitting up

✔ A weak feeling in your core—struggling to hold good posture

✔ Low back pain

Best exercises:

✔ Deep core breathing & TVA activation

✔ Side planks & glute work

✔ Avoid crunches, sit-ups, and planks too early

5. If You’ve Had a Miscarriage

Nobody talks about this, but pregnancy loss also affects your body.

✔ Hormones shift rapidly, leaving you feeling physically and emotionally drained.

✔ Your pelvic floor & core still go through changes, even if you didn’t carry full-term.

✔ Laxity & instability remain, making you more prone to injury.

If you’ve gone through this, give yourself grace. The same postpartum principles apply—gentle recovery, pelvic floor rehab, and movement when you’re ready.

6. Training Takeaways for Moms

✔ Strength training is your best friend before, during, and after pregnancy.

✔ Pelvic floor rehab is essential—Kegels alone aren’t enough.

✔ Your core needs gradual rebuilding—jumping into crunches too soon will backfire.

✔ Laxity & instability increase your injury risk—prioritize stability work.

✔ Postpartum recovery isn’t just 6 weeks—it’s a long process.

Pregnancy changes everything, but it doesn’t mean you have to stop training. You just need the right guidance and a lot of patience with yourself.

Your body has done something incredible—treat it with care.

This is general advice only and does not replace the guidance of your healthcare provider. Every pregnancy and postpartum journey is unique, and if you have complications or extenuating factors, it’s essential to follow the recommendations of your doctor, midwife, or physiotherapist. Always listen to your body, seek professional support when needed, and prioritize recovery to ensure the best outcome for both you and your baby.