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.

Barre

Burn. Barre is amazing for pregnancy because most of the class is done standing up. You’ll focus on strengthening your glutes, legs and arms with a combination of Pilates and Ballet-style movement (it’s like Pilates on steroids). Working these big muscle groups helps maintain strength in your abdominal core, including the pelvic floor.

Mat Pilates

The ultimate. Your instructor gives you the blueprint for movement in these floor-based bodyweight resistance classes. Props like weights are sometimes involved and always optional. You’ll use your breath to get the most out of the burn, as you follow the prenatal modifications offered. Simples.

Slow Yoga Flow

Breathe. Just as it sounds – it’s a moving mindfulness meditation. You’ll mobilise stiff joints, improve muscle and bone health, and use your breath to stay calm during big sensations in the body (hello, crescent lunge). Excellent prep for birth and early parenthood!

Yin Yoga

Restore. Long, stretchy holds for your body’s deep connective tissues stimulate blood flow to your organs and rest your mind. A chance to slow down and connect with your baby. Because your body is full of relaxin, our teachers will be mindful of the amount of time you’re holding postures and guide your practice accordingly.

Reformer Focus

Intuitive. A bit of strength, therapeutic movement and stretch. More chill than Bodyformer, we simplify the movements and do each one very well, so you have time to set up your position for comfort as you connect breath and body, and begin.

Bodyformer

Strong. This is our signature Reformer class, designed to transform your body and mind through strength. We will help you modify movements to keep your joints happy (and baby comfy)! This is a great class to continue with if you were into it pre-pregnancy, or to maintain strength in pregnancy if you’re at an advanced Bodyformer Plus+ level and need to dial back the intensity.

Reformer Stretch

Juicy. We focus on releasing fascia, to improve oxygen and mineral flow through your whole body, including to your baby. Strong and supple muscles improve both your comfort during pregnancy, the likelihood of a low intervention labour, and your recovery post vaginal birth or C-section.

First pregnancy or feeling like you need more guidance?

PHYSIO-LED PRENATAL CLASSES

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.

Confirmation

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.

Communication

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

Yes, you can! Maybe you’ve been ad-hoc with exercise, or even quite sedentary, and woke up pregnant and super motivated to workout – it’s a magical phenomenon that’s pretty common!

The benefits of exercise, for you and your baby, don’t end after birth. You’re setting good patterns in your body that may help make your postnatal return to exercise more accessible.

Where to begin? Low intensity, low resistance (or bodyweight) controlled movement so you can gradually build strength.

Mat Pilates, Slow Flow Yoga, Reformer Focus, Reformer Stretch & Yin Yoga are your friends – and always double check that you don’t accidentally book into a Plus+ (advanced, big burn) class.

Your instructors will give you variations on some movements for pregnancy – remember, it’s cool to do different movements to the rest of the class. Your comfort and baby’s health are a priority for us.

Our Physio-Led Prenatal & Postnatal Pilates classes are also incredible for this time of life.

You may feel muscular soreness for a few days after your first few classes. Rest for a couple of days and then keep moving, and this will fade over time (we promise).

For more specific prenatal support read on to our next question!

Yes! Women’s health physiotherapist, Ellie Parnell, of Glide Clinical Pilates, sees clients one-on-one at our Magill Rd (SA) studio.

She is also one of our senior instructors (we are blessed!) and comes highly recommended.

If you feel apprehensive about group classes, have an achy pelvis, are experiencing any physical discomfort, or want to better understand your body, Ellie will guide you on how to best adapt movements for your body as you move through this season! Book online to see her here.

We know it can be tricky to find a women’s health physio when you need one – contact Ellie and she’ll work with you to find a time, or pop you on her waitlist!

Our instructors are some of the most skilled in the game at offering modifications for pregnancy.

Newsflash: you can come to regular classes and not do curl-ups!

You will gently maintain your core, and avoid strain & compression around your abdomen, with stronger movements focused on arms, shoulders, chest, legs, glutes & keeping your balance!

We’re here to help you feel healthy, and keep you active through your whole pregnancy as you prepare for birth.

We recommend you avoid resistance exercises laying on your back from 14 weeks (the start of your 2nd trimester).

Here’s the story behind it.

Resistance training increases your body’s need for oxygen (that’s why you get sweaty).

The vena cava is your body’s largest venous return, running up the right side of your ribcage to bring deoxygenated blood from your lower body back to the heart, which pops in fresh O2.

When your heart rate increases, blood flows faster through the vena cava to get more oxygen to your hard-working muscles.

If a baby compresses the vein – a possibility when you lay flat on your back or on your right – some women report dizziness and nausea as a result of the low oxygen to muscles, which can also affect placental blood supply.

What we can do

Our instructors will help you modify supine (and right side-lying, if it causes you discomfort) exercises to elevate your upper torso and relieve the pressure on your vena cava.

Your body will give you signals if you need to change positions.

We have yoga bolsters, blocks, blankets, and reformer boxes and pregnancy wedges to help support your practice. You’re in good hands!

This complex sling of tissues at the base of your abdominal core holds your pelvic organs in place. It’s responsible for bladder and bowel control, holds up your uterus, and is also the hero in – surprise! – vaginal childbirth.

During pregnancy, the pelvic floor muscles, tendons, ligaments and fascia bear the weight of your baby. In a vaginal birth, these tissues stretch to allow your baby to move down and out. C-section people, listen up! your pelvic floor still needs attention after holding up bub for months!

A targeted pelvic floor exercise routine should alternately strengthen and relax these layers of muscle, to prep your bones and tissues for birth and recovery, while keeping the muscles from gripping tension.

Let’s get started!

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

~ Joseph Pilates

References

(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

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