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Are You Prenatal & Wondering About Exercise?

A guide to pregnancy exercise + our best group classes for you.

Congrats! We’re so excited you’re in the season of literally growing another human inside your body (yes, women do it every day but it is wonder-full).

Pregnancy is a time to step into your power and focus on you. Whether it’s your first time or you’ve been here before, here’s everything you need to know about moving with a baby on board. 

First, the basics.

Is it safe to exercise when pregnant?

Absolutely! Your comfort and the safety of your baby are of utmost importance to us. 

The most recent Australian Government guidelines advise exercise is not only safe, but amazingly beneficial in pregnancy – provided you have the all-clear from your prenatal healthcare provider.

Whether you’re super fit or this is your first foray into a workout routine, we invite you to move with confidence.

Think a maternity bra is supportive and versatile? It’s got nothing on our team. They are highly skilled in delivering movement for a range of needs, including pregnancy, and work with you to determine your perfect level. 

Pregnant life can get pretty wild – even wilder than your irrepressible urge to buy ALL the matching mumma-baby pyjamas flooding your socials feed since you Googled “when will I feel my baby kick”.

Talk to us anytime. We’re prepped to help you understand your changing physiology, keep you feeling strong, and unwind your mind.

What are the benefits of fitness during pregnancy?

Staying fit is the ultimate in preventive healthcare, pregnant or not! It’s amazing for your cardiovascular health, bone health, feeling limber and strong, and being able to lift heavy stuff. 

The benefits of exercise in pregnancy include:

  • preparing for labour and birth
  • faster postnatal musculoskeletal recovery
  • promotes baby’s health
  • lower risk of gestational diabetes
  • less back and pelvic pain
  • lower risk of incontinence

Science also tells us that regular movement also lowers the risk of mental health issues, including prenatal-postnatal anxiety and depression. Exercise amazingly stimulates the release of feel-good neurotransmitters (endorphins & serotonin) in your brain and these help control stress hormones (cortisol & adrenaline). Win!

What are the official Prenatal Exercise Guidelines?

If you and baby are healthy, you can follow the regular ol’ adult exercise guidelines, brought to you by the Australian Government. 

This means you should be active most days, to a weekly total of either:

2.5 to 5 hours of moderate intensity physical activity

1.25 to 2.5 hours of vigorous intensity physical activity

An equivalent combination of moderate and vigorous activities

2 days a week, health experts recommend you do targeted muscle strengthening exercise (light resistance or bodyweight – this includes Barre, Pilates & dynamic Yoga classes).

Important note

In vigorous exercise, the “Talk Test” is a good way to remain within safe limits. 

If you can hold a conversation, you’re good. If you’re so puffed you can’t speak, dial it back. Got to keep your core temp and your oxygen requirements at a nourishing level.

Which Aleenta classes are best for pregnancy?

Great news – at Aleenta, we encourage you to continue moving with us from trimester one until birth. 

If you feel well and have a low-risk pregnancy (with medical clearance), you’re good to keep rolling with whatever your body knows, and learn modifications to accommodate bub as you go!

But please, tell us you’re pregnant! Some of our classes are particularly amaze for pregnant bodies, and all of them will tune you into pelvic floor – education is important to us. 

We’ll give you appropriate alternatives to lying flat on your back or belly, and help you avoid abdominal core work that compresses or strains your abdomen, so you can still have an amazing workout. 

Remember, it’s not only cool to be doing something different to the rest of the class – sometimes it’s necessary.

Pelvic aches, sacro-iliac joint issues, nerve compression, and carpal tunnel are among the not-such-joys that can pop up in pregnancy. We can help you navigate these.

Classes we think you’ll love 🧡

If you’re new to moving with us, please steer clear of Plus+ classes, Strong Flow Yoga, Circuit, or anything else bouncy. Save it til you’re feeling strong again post-birth!

Your undertaking during pregnancy and beyond is to enjoy classes that are appropriate for your energy levels and experience, honouring the constant changes in your body. 

Our instructors will help you find the best variations to accommodate your needs, so you can adjust your workout with a balance of education and intuition.

First pregnancy or feeling like you need more guidance?


You might be hearing a lot of, “trust your body” and “prepare for birth” – and you wonder, what is this? Glide Clinical Pilates Women's Health Physiotherapist Ellie Parnell leads specialised Pilates for pregnancy and postnatal women at our Magill Rd Studio. Designed to elevate your understanding of moving your body in the best way for you, Ellie's classes are designed to help you feel at home in your own skin, and strengthen your body safely, as you move through pregnancy and the perinatal period.

These smaller classes, capped at 8 people, are combined prenatal-postnatal sessions. If you have Private Health Insurance, you may be able to claim physio-led classes through your Private Health Fund. But first you’ll first need to book a 30 minute physiotherapy assessment with Ellie to get started.

Still unsure where to begin?

Your nervous systems are receiving and transmitting a lot of info at the moment! If the sheer amount of input is a bit overwhelming, our women’s health physio Ellie Parnell, of Glide Clinical Pilates, is your favourite new resource. 

Book an appointment, and she’ll give you the blueprint for increasing your body awareness, as well as treat ongoing discomfort or other physical issues during pregnancy. 

Ellie’s physio-led Prenatal and Postnatal Pilates classes (a blend of mat and reformer Pilates) will also tap your body’s super powers. Here’s the 411 on physio classes vs a regular group sesh.

We like to work with your health professionals, so if you have any medical conditions, concerns or prescribed exercises, we’ll do our best to support you in line with your health/treatment plan! 

We’re here to chat anytime about the best class and membership options for you, as you let the joy of movement accompany you on this incredible journey! Please email hello@aleenta.club to discuss your needs.

Your prenatal workout checklist

Medical Clearance

Please get the all-clear from your primary perinatal healthcare provider to do group exercise classes.


Tell us! We need to place a prenatal note on your file so that instructors can ensure a prenatal-friendly class when you book. Please email us to let us know you’re pregnant – hello@aleenta.club, or have a quick chat with one of our gorgeous Community Happiness Coordinators next time you pop in.


Talk to your instructor. Before every single class, tell them how many weeks pregnant you are and how you’re feeling. It changes regularly so keep us in the loop with any health issues that crop up. Your info is confidential until you tell us otherwise. We have clever ways of signalling which variations you should take in a group setting, without yelling “yo, if you’re pregnant…”.

Common sense

Stay hydrated. Wear the comfiest clothes. If you need recommendations on good maternity workout brands, ask our staff. Bring a beginner’s mindset. Your body is changing week-to-week so be open to trying new modifications – your baby begins to occupy a lot of body and headspace! And please make sure you’re feeling well. If you’ve booked into class and then start feeling nauseous, dizzy or exhausted, cancel that booking and come tomorrow instead!

Listen to your body.

If something feels off, stop! You're the expert on your body, especially during exercise. We'll offer modifications, but please speak up if you need a different movement, even mid-class. Don't push through discomfort. It's okay to voice your needs (and we encourage it!) and seek support in this safe space. And remember, a pregnant woman is never an inconvenience here.

Prenatal FAQs

“A few well-designed movements, properly performed in a balanced sequence, are worth hours of sloppy calisthenics or forced contortions.”

~ Joseph Pilates


(i) Department of Health and Aged Care. (2021). For Pregnancy. Australian Government. www.health.gov.au/topics/physical-activity-and-exercise/pregnancy

(ii) Dipietro, L, et al. (2019, June). Benefits of Physical Activity during Pregnancy and Postpartum: An Umbrella Review. Medicine & Science in Sports & Exercise, 51(6). www.ncbi.nlm.nih.gov/pmc/articles/PMC6527310/

(iii) Harvard Health Publishing. (2020, 07 July). Exercising to relax. Harvard Medical School. www.health.harvard.edu/staying-healthy/exercising-to-relax