Pre-Pregnancy Fitness Training: How to Prepare Your Body for a Healthy Pregnancy

Congratulations on taking the first step towards a healthier and happier pregnancy journey! For all the women in the UK who are considering starting a family, it’s crucial to understand the significance of physical preparation before pregnancy. Investing time and effort into pre-pregnancy fitness training can optimize your overall well-being, increase your chances of conceiving, and set the stage for a healthy pregnancy.



Whether you’re a fitness enthusiast or just starting your wellness journey, this comprehensive guide will provide you with valuable insights, practical tips, and expert advice on how to prepare your body for the beautiful journey of motherhood. We’ll explore the best exercises, address common concerns, and highlight the benefits of incorporating physical activity into your pre-pregnancy routine.

Get ready to embark on an exciting journey towards optimal health and well-being as we guide you through the world of pre-pregnancy fitness training in the UK. Let’s make every step count on your path to a healthy pregnancy!

Benefits of Exercise for Pre-pregnancy

Before diving into the specific exercises you should do before getting pregnant, let’s explore the incredible benefits of incorporating exercise into your pre-pregnancy routine. By engaging in regular physical activity, you can experience many advantages that positively impact your fertility and overall well-being.

  1. Improved Fertility: Exercise plays a crucial role in enhancing fertility. It helps regulate hormonal levels, promotes healthy ovulation, and improves blood circulation to the reproductive organs. Exercise can increase your chances of conceiving by maintaining a healthy weight and reducing the risk of conditions such as polycystic ovary syndrome (PCOS).
  2. Enhanced Overall Health and Well-being: Engaging in exercise before pregnancy benefits fertility and overall health and well-being. Regular physical activity strengthens your cardiovascular system, boosts immune function, and improves mental health by reducing stress and anxiety. It also helps maintain healthy body weight and supports optimal organ function.
  3. Reduced Pregnancy Complications: By preparing your body through exercise, you can potentially reduce the risk of pregnancy complications. Strengthening your muscles, particularly the core and pelvic floor muscles, can aid in the support of your growing baby, improve posture, and help prevent issues such as back pain. Additionally, exercise can contribute to better stamina and endurance, which may be beneficial during labor and delivery.

Recommended Exercises for Pre-pregnancy

Regarding pre-pregnancy fitness training, incorporating various exercises into your routine can be enjoyable and beneficial. Here are five recommended exercises that can help prepare your body for pregnancy:

  1. Running and Walking: Both running and walking are excellent cardiovascular exercises that can be easily incorporated into your daily routine. They improve heart health, boost endurance, and help maintain a healthy weight. Start with a comfortable pace and gradually increase the intensity and duration as your fitness level improves.
  2. Strength Training: Strength training exercises using resistance bands, dumbbells, or body weight can help build and tone muscles. Focus on exercises that target major muscle groups, such as squats, lunges, bicep curls, and shoulder presses. Strength training helps improve overall strength, posture, and stability, which can be beneficial during pregnancy and childbirth.
  3. Pilates, Barre, and Yoga: These low-impact exercises focus on core strength, flexibility, and balance. Pilates helps strengthen the deep core muscles, while barre exercises target the lower body and promote muscular endurance. Yoga combines gentle movements, stretches, and breathing techniques to improve flexibility, reduce stress, and promote relaxation.
  4. Swimming: Swimming is a fantastic full-body workout that is gentle on the joints. It provides cardiovascular benefits, strengthens muscles, and improves flexibility. The buoyancy of water reduces the impact on your body while allowing you to work multiple muscle groups simultaneously. Consider joining aqua aerobics classes for a fun and effective workout.
  5. Indoor Cycling: Indoor cycling, also known as spinning, is an excellent way to improve cardiovascular fitness and lower body strength. It’s a low-impact exercise that can be adjusted to your fitness level and allows you to control the intensity. Indoor cycling classes or using a stationary bike at home can provide an effective and convenient workout option.

Remember to listen to your body and consult your healthcare provider before starting any new exercise routine, especially if you have any underlying health conditions or concerns. Gradually increase the intensity and duration of your workouts, and always prioritize safety and proper form during exercises.

What Exercises Should I Avoid Before Pregnancy?

While exercise is generally beneficial before pregnancy, specific exercises and activities should be approached with caution or avoided altogether. Here are some exercises to be mindful of:

High-Impact Activities:

High-impact exercises that involve repetitive jumping, bouncing, or intense, jarring movements may put excessive stress on your joints and pelvic floor. It’s best to avoid activities such as:

  • Jumping jacks
  • High-intensity interval training (HIIT) with jumping exercises
  • Running on hard surfaces
  • Step aerobics

Exercises That May Pose a Risk During Pre-Pregnancy:

  • Abdominal Crunches: Traditional crunches that involve lying flat on your back and repeatedly curling your upper body can strain the abdominal muscles and increase the risk of diastasis recti (separation of the abdominal muscles). Choose safer alternatives like modified planks or standing core exercises.
  • Heavy Weightlifting: While strength training is beneficial, heavy weightlifting that puts excessive strain on your body should be avoided. Instead, focus on lighter weights with higher repetitions and proper form to maintain muscle tone and strength.
  • Hot Yoga or Hot Pilates: Exercising in scorching environments, such as hot yoga or hot Pilates classes, may raise your core body temperature to potentially unsafe levels, especially during the early stages of pregnancy when the baby’s organs develop. Opt for regular temperature yoga or Pilates classes instead.

Modifications and Alternatives to Consider:

  • Impact-Reducing Activities: If you enjoy activities with impact, consider switching to low-impact alternatives like swimming, cycling, or using an elliptical machine. These exercises provide cardiovascular benefits without putting excessive strain on your joints.
  • Modified Core Exercises: Instead of traditional crunches, focus on core-strengthening exercises that are safe during pre-pregnancy, such as plank variations, pelvic tilts, and gentle twists.
  • Safe Weightlifting: Use lighter weights with higher repetitions, focus on proper form, and avoid exercises that put too much pressure on your abdomen or involve holding your breath. Consult with a qualified personal trainer for guidance on safe weightlifting techniques.

How Do I Physically Prepare My Body for Pregnancy?

Physically preparing your body for pregnancy involves a combination of strength training, aerobic exercise, adjusting exercise intensity, pelvic floor muscle exercises, and potentially seeking guidance from a personal trainer. Let’s explore each aspect in detail:

 Focus on Strength Training: Strength training is essential for preparing your body for the physical demands of pregnancy. It helps improve muscle tone, strength, and endurance. Focus on exercises that target major muscle groups, including squats, lunges, push-ups, and rows. Gradually increase the resistance and challenge yourself within your comfort level.

Incorporate Aerobic Exercise: Aerobic exercises, such as walking, swimming, cycling, or low-impact cardio classes, benefit cardiovascular health and overall endurance. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. Start with shorter durations and gradually increase as you build stamina.

Adjust Exercise Intensity: It’s essential to listen to your body and adjust exercise intensity as needed. As you progress through pre-pregnancy, you may need to modify or reduce high-impact exercises, avoid exercises lying flat on your back, and prioritize proper form. Stay hydrated and take breaks as necessary.

Pelvic Floor Muscle Exercises: Strengthening your pelvic floor muscles is crucial for pregnancy and childbirth. Pelvic floor exercises, known as Kegels, can help improve muscle tone and prevent issues like urinary incontinence. Identify the correct muscles by imagining stopping the flow of urine midstream. Squeeze and hold these muscles for a few seconds, then release them. Aim for three sets of 10 repetitions daily.

Consider Hiring a Personal Trainer: If you’re new to exercise or need personalized guidance, hiring a certified personal trainer with experience in pre-pregnancy fitness can be beneficial. They can create a customized exercise program tailored to your needs, goals, and any specific considerations or limitations you may have. A personal trainer can provide proper technique instruction, monitor your progress, and ensure safe and effective workouts.

Training for Pregnancy: How to Prep Your Body for a Baby

Training for pregnancy involves specific strategies and exercises to prepare your body physically and mentally for the journey ahead. Let’s explore the key aspects of training before and during pregnancy:

Training Strategies Before Getting Pregnant:

  1. Focus on Strength Training: Strength training before pregnancy helps build overall body strength, which can support you during the physical demands of pregnancy and childbirth. Incorporate exercises that target major muscle groups, such as squats, lunges, deadlifts, and rows, with proper form and gradually increasing resistance.
  2. Include Cardiovascular Exercise: Engage in aerobic activities like walking, swimming, or cycling to improve cardiovascular fitness and endurance. Aim for moderate-intensity exercise for at least 150 minutes per week.
  3. Prioritize Flexibility and Mobility: Perform stretching exercises and gentle yoga flows to enhance flexibility and maintain joint mobility. This can be beneficial for easing discomfort, improving posture, and preparing for changes in your body during pregnancy.
  4. Work on Pelvic Floor Muscles: Strengthening the pelvic floor muscles is important before pregnancy. Incorporate Kegel exercises to improve pelvic floor strength, which can help support the growing uterus, prevent incontinence, and aid in postpartum recovery.

Exercise Recommendations During Pregnancy:

  1. Maintain Regular Exercise: In most cases, exercising during pregnancy with modifications as needed is safe. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week unless advised otherwise by your healthcare provider.
  2. Listen to Your Body: Pay attention to how you feel during exercise and modify or stop if you experience any pain, dizziness, or shortness of breath. Stay well-hydrated and avoid overheating.
  3. Opt for Low-Impact Activities: As your pregnancy progresses, consider low-impact exercises like walking, swimming, stationary cycling, or prenatal yoga. These activities provide cardiovascular benefits while minimizing stress on your joints.
  4. Modify Exercises: Adjust your workout routines to accommodate your changing body. Avoid exercises that involve lying flat on your back after the first trimester, and be cautious with movements that increase the risk of falls or abdominal strain.

Focus on Hip Strength, Mobility, and Flexibility for Birth Preparation:

  1. Hip Strengthening Exercises: Strong hip muscles can support proper alignment, stability, and mobility during pregnancy and childbirth. Incorporate exercises like squats, lunges, and hip abduction/adduction movements to target the hip muscles.
  2. Pelvic Mobility Exercises: Perform exercises that promote pelvic mobility, such as pelvic tilts, cat-cow stretches, and deep squats. These movements can help prepare your body for birthing and aid in labor progression.
  3. Gentle Prenatal Yoga and Stretching: Engage in prenatal yoga classes or gentle stretching routines that focus on opening the hips, releasing the tension, and promoting relaxation. These practices can enhance flexibility and prepare your body for birth.
  4. Seek Professional Guidance: Consider working with a certified prenatal fitness specialist or attending prenatal exercise classes for expert guidance and support throughout your pregnancy fitness journey.


Prioritizing pre-pregnancy fitness training sets the foundation for a healthy and smooth pregnancy journey. By focusing on strength, cardiovascular health, flexibility, and pelvic floor strength, you can enhance your overall well-being and prepare your body for the demands of pregnancy and childbirth.

If you’re passionate about fitness and helping others achieve their health goals, consider becoming a personal trainer. As a personal trainer, you have the opportunity to make a positive impact on individuals’ lives, including those on their pre-pregnancy or pregnancy fitness journey.

Educate Fitness offers comprehensive personal trainer courses and qualifications designed to equip you with the knowledge, skills, and expertise needed to excel in the field. Whether starting from scratch or looking to enhance your fitness knowledge, our courses provide valuable insights and practical training to help you succeed.

To explore the range of personal trainer courses and qualifications we offer, visit our website at Educate Fitness. Take the first step towards a fulfilling career in fitness and join our community of passionate trainers dedicated to making a difference.

Remember, investing in your education and professional development benefits you and empowers you to inspire and guide others on their fitness journey. Start your journey with Educate Fitness today and unlock your potential as a personal trainer.



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