While well-meaning, these phrases are often rooted in fear, not fact. And they can leave you feeling uncertain, even disconnected from your body at a time when you most need to trust it.

At Ponti Health, we’re here to challenge the outdated narrative that pregnancy equals pause. Instead, we invite you to reframe it: pregnancy is a time to train smarter, not less.

A gentle guide to functional strength, breath, and body trust

The word “core” gets thrown around a lot in fitness — and often, it brings to mind crunches, planks, or ‘tightening’ your tummy. But in pregnancy, your core is so much more than that.

It’s your centre of gravity. It’s your deep, stabilising muscles. It’s your breath, your posture, and your pelvic floor. And it’s one of the most important systems to support as your body transforms through pregnancy and postpartum.

If you’ve had a baby, you’ve probably heard this at some point:

For years, new mums were told to avoid crunches at all costs postpartum. But recent research is shifting that mindset — and now, crunches may actually be part of the solution for rebuilding core strength and function after pregnancy, especially if done correctly and at the right time.

“Don’t do crunches after birth — they’ll ruin your core!”

Let’s break down what’s changed, what DRAM is, and why crunches are getting a second chance.

A gentle guide to strength, stability, and self-trust

Pregnancy is a season of incredible change — physically, emotionally, hormonally. Your body shifts to make space for something new, and with that, so does your energy, your breath, your movement.

At Ponti Health, we believe movement is more than just “exercise.” It’s a way to reconnect with yourself, to honour your changing body, and to prepare — not just for birth, but for motherhood.

In this guide, we’ll walk you through what to expect in each trimester, and how to adjust your training in a way that’s safe, intuitive, and empowering.

In Part 1, we explored the beautiful benefits of movement during pregnancy — from hormone balance to smoother postpartum recovery. But just as important as knowing why to move is knowing how to move safely.

At Ponti Health, we want you to feel empowered, not uncertain, when it comes to exercising during pregnancy. So let’s talk about what’s normal, what’s not, and when to press pause and seek support.

Empowering your body through every season of change

Pregnancy is a season of transformation — emotionally, physically, and spiritually. At Ponti Health, we believe in walking alongside you through this journey with support, education, and gentle encouragement. One of the most empowering things you can do for your body during pregnancy? Move it with intention.

In this raw and moving reflection, entrepreneur Jane Martino shares what happened when everything she built, her business, marriage, and sense of self, fell apart. Drawing on the philosophy of Kintsugi, she explores how embracing our “broken bits” can become the pathway to self-worth, wholeness, and a new definition of success. For anyone, navigating the messy middle, this is a powerful reminder: the Light was there all along.

Healthy, fulfilling sexual relationships start with open, respectful communication. In this blog, Integrative Sex Therapist Lara Boille explores how understanding your own pleasure, and your partner’s, can deepen intimacy and connection. From setting boundaries to giving feedback with kindness, discover practical strategies to improve sexual communication and strengthen your emotional and physical bond.

Navigating the middle years can feel like a constant juggle between work, family, health, and the invisible load we carry every day. In this honest reflection, Mandi Gunsberger, CEO of Nourish Travel shares the systems, supports, and small moments that help her stay afloat, and why asking for help isn’t weakness. If you’re feeling stretched, overwhelmed, or just seen by these words, know this: you’re not alone.

If you're feeling disconnected from your desire or struggling with intimacy, you're not alone. Explore how sex therapy can help women navigate the complex interplay of hormones, emotions, and life transitions that impact sexual well-being. Ponti Health is committed to creating a safe and supportive environment for your journey toward enhanced sexual well-being.

Perimenopause can bring unexpected changes—and your pelvic floor might be one of them. From leaking when you laugh to discomfort during intimacy, these symptoms aren’t just “part of getting older.” They’re signals your body needs support. In this blog, specialist pelvic physiotherapist Maddison Cutmore explains why seeing a women’s health physio during perimenopause can make a life-changing difference—and how early, expert care can help you feel stronger, more confident, and more in control for years to come.

That little leak when you sneeze, laugh, or exercise? It’s called Stress Urinary Incontinence—and no, you don’t have to just live with it. In this blog, specialist pelvic physiotherapist Maddison Cutmore breaks down why SUI happens (spoiler: it’s not your fault) and what you can actually do about it. From hormonal changes to pelvic floor dysfunction, she shares expert insights and practical steps to help you take back control—with confidence and zero judgment.

Maintaining strong, healthy bones is essential as we age—and early detection is key to prevention. A regular REMS scan offers a safe, radiation-free way to monitor your bone health and identify early signs of osteoporosis before fractures occur. In this blog, we explore how optimising your bone health with lifestyle strategies and routine REMS scanning can help you stay active, strong, and independent for years to come.

Dealing with intense period pain, fatigue, bloating, or pain during sex? It could be more than just a “bad cycle.” Endometriosis affects 1 in 7 women in Australia, often going undiagnosed for years. Learn what endometriosis really is, its hidden symptoms, how it impacts fertility, and the treatment options that can help you reclaim your quality of life — read on to find out more.

Struggling with extreme mood swings, fatigue, or brain fog before your period? It might be more than PMS. Premenstrual Dysphoric Disorder (PMDD) affects daily life in ways many don’t realise. Discover its symptoms, how to track them, and the treatments that can help you regain control—read on to learn more.

Postmenopausal bleeding can be alarming, but is it normal? This blog explores possible causes, including hormonal changes, polyps, and other health concerns. Learn when to seek medical attention and why addressing postmenopausal bleeding is crucial for your well-being. Stay informed and take charge of your health with expert insights.

From the day we get our first period, it often feels like we’re on a physical and emotional roller coaster. But then perimenopause comes along with its irregular shifts in hormones and suddenly the roller coaster turns into a wild and unpredictable ride.  But how do we know when we’re in perimenopause?

At Ponti Health, collaboration is key. Discover how our unique multidisciplinary peer reviews and commitment to continuous learning ensure you receive the most comprehensive, evidence-based women’s healthcare.

Hormone Replacement Therapy (HRT): myth or must-have? Discover how far treatments have come, weigh the benefits and risks, and uncover why informed decisions with expert guidance could transform your menopausal journey.

From the day we get our first period, it often feels like we’re on a physical and emotional roller coaster. But then perimenopause comes along with its irregular shifts in hormones and suddenly the roller coaster turns into a wild and unpredictable ride.  But how do we know when we’re in perimenopause?