Moving Through Pregnancy: How to Train Safely in Every Trimester
-By Aleea Newton, Proform Physiotherapy (September 2025)
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.
Trimester One: Managing Fatigue and Laying the Foundation
The first trimester is often filled with surprises. Energy may feel unpredictable. You might feel like yourself one moment, and completely exhausted the next. Hormonal shifts, nausea, and bloating are common. And that’s okay.
Training Focus:
Lower your volume and expectations: It’s not the time to chase PBs. Think short walks, gentle strength work, or breath-led movement.
Core and breath connection: Begin building awareness of your pelvic floor and diaphragm. This lays the foundation for strength, stability, and recovery later on.
Intentional rest: Honour your fatigue without guilt — rest is a training strategy, too.
Gentle Reminders:
Avoid overheating o
r high-intensity sessions that leave you breathless.
Focus on movement that feels replenishing, not depleting.
If you feel “off,” pause and come back to it tomorrow. Trust your pace.
This is the season of listening inward and creating space — physically and emotionally — for what’s to come.
Trimester Two: Building Strength and Stability
The second trimester often brings a wave of renewed energy. Nausea tends to settle, and many women feel more “themselves.” This is a beautiful time to build consistency with movement, while supporting your changing centre of gravity and growing belly.
Training Focus:
Strength and stability: Include lower-body strength (glutes, hamstrings, hips) to support pelvic alignment and reduce joint discomfort.
Upper body matters too: Prepare for all the lifting, carrying, and cuddling to come — think rows, presses, and scapular control.
Thoracic mobility & posture: Counteract the natural forward pull of the growing belly with gentle back and shoulder work.
Breath-led core training: Ditch the crunches and include things like Pallof presses, bird-dogs, or incline planks that encourage core tension and breath control without intra-abdominal strain.
Modifications to Consider:
Switch from lying flat to inclined positions for longer sessions.
Avoid high-impact or jumping movements if they feel uncomfortable.
Reduce complexity in balance-based movements if your coordination feels “off.”
This trimester is often when clients say, “I feel strong again.” Our role is to help you ride that momentum with intention and safety.
Trimester Three: Movement, Mindfulness, and Birth Preparation
As the baby grows, your body begins preparing for the final act — birth. Discomfort, sleep changes, and breathlessness may become more noticeable. But that doesn’t mean movement has to stop — it just shifts focus.
Training Focus:
Birth-focused breathwork: Deep, diaphragmatic breathing helps manage intra-abdominal pressure and builds calm confidence for labour.
Hip mobility: Gentle, open-chain movements like cat-cows, supported squats, and hip circles help create space and relieve pressure.
Pelvic alignment and posture: Daily activities like walking, lifting, or sitting can strain the pelvis and lower back. Use movement to reset and realign gently.
Rest and recovery: It’s okay to slow down. A shorter session done mindfully is often more beneficial than forcing yourself through something longer.
Considerations:
Prioritise low-load, functional movement patterns.
Support the belly as needed with bands or props.
Work closely with your pelvic health physio to explore perineal massage, pelvic floor release, and labour prep strategies.
The third trimester isn’t just about training the body — it’s about preparing the nervous system. Calm movement, intentional breath, and support from your care team all play a role in how confidently you’ll step into birth.
A Final Thought from the Team at Ponti
Pregnancy is not a linear journey — and neither is movement during it. Every person’s experience is different, and everybody responds in their own time. Our role isn’t to dictate what you should be doing — it’s to listen, guide, and support you through whatever this season brings.
Whether you’re deep in fatigue, riding a second-trimester high, or starting to think about labour, we’re here to hold space for your entire experience — body, mind, and heart.
Ready to move with more confidence and support?
Our women’s health physios can help you personalise your movement across all three trimesters — safely, intuitively, and without pressure. Book in with us and let’s take the next step together.
