Exercise in Pregnancy

Gone are the days when we are told to sit back with your feet up for the whole of pregnancy. In fact, quite the opposite! Exercise in pregnancy can have many benefits for both you and your baby and even a simple walk or stretch session can really help you to stay fit and well.

Exercise can reduce the risk of pregnancy complications, such as gestational diabetes and can also lower the odds of delivery complications too! Recovery afterwards can also be improved too with regular exercise throughout all trimesters.

The usual benefits including improved mood, reduced stress and anxiety, lowered blood pressure, improved sleep and less fatigue can be felt too which, trust me, are all factors you want less of during pregnancy! Exercise also reduces the chance of developing lower back or pelvic pain, particularly later in pregnancy and can help with constipation too, which is I’m afraid something that most pregnant ladies will experience at some point!

Whether you have always exercised or are completely new to it, aiming for 150 minutes per week of activity during pregnancy is beneficial. This can be completely adapted to suit your lifestyle, your needs and always remember to make sure what you are doing is enjoyable. It doesn’t need to be an intense gym workout; just something to increase the heart rate and get the muscles engaged.

With lots of mixed information out there, I wanted to share the below to help Mums to be know what they should and shouldn’t do; what is safe and what is not.


  • Listen to your body! Remember that your energy is now focussed on safely growing a human.
  • Lower the intensity, slow down, drop the weights and don’t go trying for a PR!
  • Avoid extreme and contact sports and anything that could lead to falls.
  • Warm up and cool down properly, don’t allow yourself to overheat, don’t overdo it and stay well hydrated before, during and after exercise.
  • Aim for moderate intensity, think still able to hold conversation during your workout!
  • Never forget your pelvic floor/kegel exercises. Apps such as @squeezyapp will help keep you right!
  • Do what feels right. If it feels good, it probably is. If it doesn’t, stop, adapt and seek advice of a pre natal fitness coach or health professional.

Trimester 1

  • Providing you feel OK and don’t have any contraindications, continue as normal but remember, don’t overdo it and listen to your body.
  • If you are completely new to exercise, start slowly; 5 mins brisk walking for example, adding 5 more minutes each time.

Trimester 2/3

  • Avoid exercises where you are lying flat on your back or standing completely still for prolonged periods. This could compress the vena cava and restrict blood flow to your baby, leaving you feeling nauseous, dizzy and short of breath.
  • Avoid anything which adds pressure down the centre of your abs; sit ups, crunches, leg raises as well as kipping, toes to bar, American Kettlebell swings etc to prevent diastasis recti (separation of the abdominal muscles.) Core strength is very important but focus on movements such as side plank, pelvic tilts, planks (adapted if necessary) and 4 point kneeling.
  • Don’t bang the bump. Adapt movements such as burpees and push ups to account for the growing bump!
  • Limit jumping. Jumping is high impact that increases intra-abdominal pressure which can lead to further complications.

Things to remember

  • Your centre of gravity is changing; be mindful of your balance!
  • The hormone relaxin is preparing your body for labour which can make joints more lax and more flexible. Don’t over stretch.
  • Always ‘want’ to do it. Don’t follow the latest YouTube workout that you absolutely hate just because your friend says you should. Do it for you and find something you enjoy.
  • Yoga and Pilates is very beneficial in pregnancy so consider following an online pregnancy session or find a local instructor.

Get in touch if you’d like further advice or would like to join one of our Omni Bumps training programmes!

We got this Mama’s!

  • Trimester 2: Another rollercoaster ride!
  • Exercise in Pregnancy
  • October Workout 11
  • Omni Bumps Workout- Full Body 4
  • October Workout 10
  • Omni Bumps- Upper Body 4
  • Omni Bumps Workout- Lower Body 4
  • Omni Bumps Workout- Upper Body 3
  • Omni Bumps Workout- Lower Body 3
  • Omni Bumps Workout- Full Body 3
  • On the road again… to an exciting, happy future (and more Grahams!)

    A few little life changes (for the better!) and it’s been a crazy few weeks on the road again up and down (mainly down!) the country which has taken us way further South from the anticipated Grahams so I wanted to update so that anyone interested could keep track of my progress, or, indeed, lack of! By this stage, I had hoped to have done around 10. I also hoped to have the A-Z fully underway and on the road to raising the profile of our fundraising efforts. As it often does however, life took over and I find myself around 200 miles South of the nearest Graham as I write this. I’m disappointed that it’s been a slower start, but sometimes we gotta do what we have to do and in this instance, a few more weeks of life on the road was what we had to do.

    That compromise, however, means my brain is full of positive vibes, big plans, new goals, new dreams and new challenges and without the trips South of the border, I maybe wouldn’t have that. The Grahams will still be there and the delay in starting just makes me want to push even harder to succeed.

    I’ve been training like a beast while I have been away, focussing on getting myself into the best shape I can be for the upcoming 16+ ascents of Mount Everest. Ok… that’s just an analogy I like to use for the 223 remaining Grahams but it sounds good eh? The main Graham, my Dad, is doing pretty damn good right now too which makes it all even more motivating. He had an appointment last week with his consultant where we found out the tumour has almost halved which literally was the best news we could have heard, considering only a few months ago, they didn’t know if the treatment would work at all!

    It’s funny how such a shit thing puts everything else into perspective. My Dad and I have spent more time together recently, even with me travelling a lot, than we ever have in my adult life and we’re enjoying each others company so much more; acting like complete goofballs, laughing at things that probably aren’t funny and doing things that we usually would find pretty boring and monotonous like visits to TK Maxx and trips to collect batteries from caravans! He, or his cancer, also encouraged me to make some pretty big life decisions, to be completely ok with some that were made for me and to see the best in people, life and the trials and tribulations it throws at us. I’ve known for a long time that there were certain aspects of my life I wasn’t happy with and only from this, did I decide to do something about it. My life is now emptied of bad attitudes, negativity and weak, unprofessional, jealous individuals and instead is full of happiness, love, positivity, memories and people that truly matter!

    If you’ve read this far, always remember this:

    1. If you are not obsessed with the life you are living, change it!
    2. The way you react to a situation has the power to change the situation into something better!

    If you’d like to donate to Maggie’s Centre, click here, or text NVXD89 + ¬£amount to 70070, and please keep an eye on here and on Facebook and come and join us in our upcoming challenges!


  • Trimester 2: Another rollercoaster ride!
  • Exercise in Pregnancy
  • October Workout 11
  • Omni Bumps Workout- Full Body 4
  • October Workout 10
  • Omni Bumps- Upper Body 4
  • Omni Bumps Workout- Lower Body 4
  • Omni Bumps Workout- Upper Body 3
  • Omni Bumps Workout- Lower Body 3
  • Omni Bumps Workout- Full Body 3
  • The A-Z for Maggie’s

    Apparently I like to make things difficult for myself. I think it’s just a case of enjoying a challenge, but either way, after racking my brains for a few days, I decided that one single challenge wasn’t enough, and instead the best way to raise money for Maggies Centre Fife is to have 26 different fundraisers; a different event, challenge or activity for every letter of the alphabet. The A-Z for Maggie’s was born and shared with the family, who although said I may be taking on too much, loved the idea and will be involved every step of the way.

    The A- Z for Maggie’s isn’t just about raising as much as we can for Maggie’s Fife, albeit that is the most important aim. It is about my family and I doing positive things together, bringing others together, making memories and raising awareness of Maggie’s and the work they do to support those with cancer.

    This will be a work in progress and as we work through them, I’ll update and hopefully get some of you involved. Here’s the list so far; some confirmed (in bold), some are simply ideas, and the blank spaces; yeah, we need ideas!

    A- Afternoon Tea (hosted by my Aunt)

    B- Bag packing

    C- Coastal Path Cycle

    D- Donate an hour of pay

    E- Easter egg hunt

    F- Fitness class (Dates etc tbc)

    G- Grahams for Graham

    H- Hogmanay/Halloween Party

    I- Indoor rowing challenge



    L- Loose change collection

    M- Marathon

    N- Non uniform day/Name the teddy



    Q- Quiz night

    R- Raffle

    S- Swimming challenge/ Sky Dive


    U- Unwanted present sale


    W- Walk every day sign up



    Z- Zipline

    Suggestions welcome. This is an ongoing challenge and can be added to at any time.

    If you would like to donate, please visit my JustGiving page, by clicking here.

    Now, scroll up to the letter G and click on that line to read my next post and find out why we are going to climb over 200 Scottish Hills…

  • Trimester 2: Another rollercoaster ride!
  • Exercise in Pregnancy
  • October Workout 11
  • Omni Bumps Workout- Full Body 4
  • October Workout 10
  • Omni Bumps- Upper Body 4
  • Omni Bumps Workout- Lower Body 4
  • Omni Bumps Workout- Upper Body 3
  • Omni Bumps Workout- Lower Body 3
  • Omni Bumps Workout- Full Body 3