Your guide to moving safely and confidently through pregnancy – trimester by trimester.

Pregnancy (and motherhood!) is one long, wonderful lesson in adaptation. Your body is changing week by week, and so is the way you should move it. If you’ve ever finished a workout wondering “was that actually okay for me to do?”, you are not alone, and you’re in exactly the right place.

At Centred Mums, we support women through pregnancy exercise every single day, whether that’s in our prenatal Pilates classes in St Albans or through our online programmes. Here’s a friendly, trimester-by-trimester guide to what typically changes in your body and how to modify your movement to match it.

First Trimester (Weeks 1–12): Listen More Than You Push

The first trimester is often the most deceptive one, because on the outside very little has changed – but on the inside, everything has. Hormones like relaxin and progesterone are already beginning to rise, energy levels can dip dramatically, and nausea or fatigue may make even your usual routine feel like a big ask.

What’s changing:

• Fatigue and morning sickness are common and very real
• Your abdominals are working hard to protect a rapidly developing baby
• Blood volume is increasing, which can affect stamina

What to modify:

• Give yourself permission to slow down or take rest days – this is not the time to chase personal bests
• Avoid overheating; keep workouts at a comfortable intensity and stay hydrated
• Start paying attention to your breath and pelvic floor connection now, so it becomes second nature later
• If you’re new to exercise, prenatal Pilates is a gentle, safe way to begin building strength from the ground up
• If you’re already exercising you can continue with your usual routine (unless it involves overheating in something like hot yoga) but listen to your body – if you feel like you need to take a step back then do!

Second Trimester (Weeks 13–27): The Sweet Spot — With a Few New Considerations

Many women feel their best during the second trimester – nausea eases, energy returns, and the bump is visible but not yet restrictive. It’s a great window to build strength and flexibility, but your body is quietly shifting in ways that matter for how you move.

What’s changing:

• Your growing bump shifts your centre of gravity, affecting balance and posture
•  Relaxin continues to loosen ligaments around your joints and pelvis
• The abdominal wall begins to stretch, and some women notice the first signs of abdominal separation (diastasis recti)

What to modify:

• From around 16 weeks, avoid lying flat on your back for extended periods – try semi-reclined or side-lying positions instead
• Steer clear of exercises that create excessive doming or bulging through the midline; this is where pregnancy-specific Pilates really earns its keep, teaching you how to work your core without straining it
• Be cautious with deep twisting or high-impact movements as your joints become more mobile
• Focus on pelvic floor and deep abdominal connection – this is the foundation for a smoother birth and postnatal recovery

Third Trimester (Weeks 28–40+): Preparing the Body for Birth

As your due date approaches, movement becomes less about building and more about preparing, releasing tension, and staying comfortable.

What’s changing:

• Your bump is now significantly affecting your posture, balance and breathing capacity
• The pelvic floor is under increasing pressure as baby grows and descends
• Ligament laxity is at its highest, and many women feel achy hips, backs and pelvises

What to modify:

• Prioritise pelvic floor relaxation as much as strengthening – an overly tense pelvic floor can make your birth more difficult
• Slow down; wide, controlled movements are more suitable than fast or ballistic ones
• Use props and modifications generously – this is exactly what a specialist prenatal Pilates teacher can support you with
• Keep breathing at the centre of every session; it connects you to your body and calms your nervous system ahead of birth

The Golden Rule Through Every Trimester

Whatever stage you’re at, the same principle holds true: **your body is not the same body you exercised in last month, so don’t expect it to move the same way.** Pregnancy exercise isn’t about pushing through, it’s about tuning in.

This is exactly why generic workouts don’t always serve pregnant bodies well, and why pregnancy-specific movement matters so much. At Centred Mums, every class is designed around what your body actually needs – supporting your pelvic floor, protecting your abdominal muscles, and helping you feel strong, capable and connected right through to birth and beyond.

Ready to move through your pregnancy with confidence? Explore our Pregnancy Pilates classes in St Albans or get in touch to find the right fit for you — nothing is TMI.

Diastasis recti is the separation of the abdomen muscles (aka our six pack), It’s totally normal to occur during pregnancy as our bodies have to make space for the growing baby. 

The trouble is that this separation can weaken our core and, left unchecked, this can lead to back pain and contribute to poor posture and alignment. Whether you are a new mum or seasoned parent, dealing with back pain is difficult and can cause all sorts of disruptions to life. 

 

How can I reduce my back pain?

The first step to alleviating the pain is to get to the core of the problem…our core! By ‘closing the gap’ and addressing our abdominal function, we can relieve the pressure on our spinal muscles and ensure that our back is not doing all the work. 

 

Exercises To Help Diastasis Recti

For anyone who DOES have time to exercise, here are some useful exercises to kick start your movement practice but in an ideal world I would find a local pregnancy and postnatal specialist trained by Carolyne Anthony or Jenny Burrell as there is no substitute for good teaching! Or come and work with me in my online membership! 

These exercises should only be performed after you have had clearance from your GP to exercise again. I would recommend that you also see a Women’s Health Physio before starting any exercise postnatally.

 

 

Sidelying Ribcage Rock

• Lie on your side with both arms extended forwards at chest level with the palms together
• Inhale to rock the ribcage forward while at the same time rocking the pelvis back
• Exhale to rock the ribcage back as you rock the pelvis forward
• Repeat then change sides

This is really helpful as it will mobilise the tissues around your ribcage and torso that could be causing tension that is preventing good function in your abdominals.

 

Double Knee Openings

• Lie in neutral spine with your feet together. 
• Exhale to allow your abdominals to flatten
• Draw your hip bones towards each other and open both knees out to the side – focus on keeping the pelvis still as the legs move
• Inhale to hold the legs there, exhale to connect to your abdominals again and pull the legs back together again. 
• Think of the legs being heavy and using your abdominals to pull them back to the middle.

When working in neutral spine many postnatal women benefit from a higher head position (cushion/ block) to allow the back of the ribcage to stay released into the mat whilst the lower back can maintain its neutral curve. If neutral spine is uncomfortable for you, look at the positioning of the head.

This exercise will help to connect you to your deep core muscles. 

 

Single Knee Openings

• Lie in semi-supine
• Exhale to allow your abdominals to relax then draw your sit bones, hip bones and rib cage together
• Open one leg out to the side
• Inhale and hold it
• Exhale to bring it back to parallel
• Repeat with the other leg. 

Focus on keeping the pelvis and especially the supporting leg still and releasing as the other leg moves.

 

Pelvic Tilts

• Lie on your back with your knees bent up and feet flat on the floor
• Make sure that the feet are parallel to each other and be aware of the big toe joint connecting into the floor. 
• Exhale to gently flatten your lower back so that your lower spine softens into the floor (rolling your pelvis under and thinking of bringing your pubic bone and your rib cage towards each other). 
• Inhale and release back into neutral, allowing your hip flexors to release, the pelvic floor to open. 

 

As a variation:

• Hold the pelvis in the tilt (if you can, try not to fully release on the in breath, keeping some connection)
• Exhale to connect again
• Visualising the abdominals drawing back into the middle
• Have an awareness of your pelvic floor connecting as your ribcage is softening and the pelvic floor connecting the sit bones into the inner thighs and big toe joints with every out breath. 
• Repeat the breathing 5 times.
• Release the pelvis back to the floor.

 

Postnatal Classes with Centred Mums

All of our postnatal classes can help with your abdominal separation. We have designed each class to ensure it only contains exercises that will assist your recovery, and we will always encourage you to work at your own pace and listen to your body.

When it comes to dysfunctions like Diastasis Recti, you are often warned against exercises such as sit-ups, but we will teach you that it isn’t about the exercise but about the level of control you have. If your abdominals ‘dome’ and push out when you do a sit-up, then this isn’t a good exercise for you. But plenty of people who don’t have a diastasis also dome, and it’s not a good exercise for them either.

We’re here to assure you that you don’t be scared to move and to use your body, you simply need to learn how to use it better.

With a better understanding of what your postnatal body needs, you can avoid pushing yourself into exercises and movements that won’t serve you well in the long term. And, as experts in this, we can confidently support you through making these important changes and bring you great results with our postnatal classes or our online membership!

As the festive season approaches, what better way to express love and care than by giving gifts that contribute to the well-being and vitality of your loved ones?

This year, consider presents that not only celebrate the joy of the holiday season but also set the stage for a revitalized start to the New Year. Here are five Christmas gifts designed to bring back the spark in 2024!

Also, remember there is no shame in asking for presents for yourself, that you truly want and need, so why not send this list on, or drop some subtle hints to Santa! 😉

1. The Glucose Goddess Method: A 4-Week Guide to Energy, Craving Reduction, and Feeling Amazing

In a world filled with hectic schedules and constant demands, energy levels can easily plummet. Gift yourself or your loved ones ‘The Glucose Goddess Method’, a comprehensive 4-week guide that promises to rejuvenate and revitalize.

This program focuses on cutting cravings, boosting energy, and promoting an overall sense of well-being. It’s the perfect gift for those seeking a transformative start to the New Year.

2. Centred Mums Pilates Retreat Day

A day of self-care and rejuvenation can make a world of difference. My Centred Mums Pilates Retreat Day offers the perfect escape. This retreat combines the benefits of Pilates with a focus on centring the mind and body. A thoughtful and invigorating experience, it’s a gift that promotes both physical and mental well-being.

3. Treat Yourself to a Massage from Fernwood Remedies

Indulge in the gift of relaxation and tranquillity with a massage from Fernwood Remedies. Their professional and rejuvenating massage services provide a holistic approach to well-being. This gift is an excellent way to unwind and relieve the stresses of the holiday season, setting the stage for a calm and collected entry into the New Year.

4. The Gift of Sleep from Clare McDonald @creative.sleep

Ease into the New Year with Sleepy Sundays, A 3 part playful, calming and nurturing experience for parent and child. Using breath work, imagination and fun activities. This intuitive approach to tackling worries and wired minds is back again in January. Enjoy the whole course for £49!

For adult adults seeking better sleep, there’s also the ‘Help For Sleep’ online course, for £39!

Clare herself suffered from insomnia from childhood into her late 30s but eventually found a combination of the Coherent Breathing technique, guided imagination, a lot of reframing around her beliefs about sleep and an overall intuitive approach worked wonders.

5. The Pelvic Floor Project: Ongoing Wellbeing

Invest in long-term well-being with my Centred Mums Pelvic Floor Project. This initiative offers continuous support for pelvic health, promoting overall vitality.

By gifting a membership to The Pelvic Floor Project, to either a loved one or yourself, you provide a resource that focuses on an often-overlooked aspect of well-being, contributing to a healthier and more energised lifestyle.

Making this commitment to your wellbeing will set up your pelvic floor health for the rest of your life. Get rid of those pelvic floor issues like wetting yourself that you’ve been putting off for too long!

Conclusion:

This holiday season, go beyond traditional gifts and give the present of well-being.

Each of these gifts is carefully curated to not only celebrate the joy of Christmas but also to lay the foundation for a revitalized and spirited start to the New Year.

Whether it’s promoting energy, relaxation, better sleep, or ongoing well-being, these gifts show that your love and care extend to the overall health and happiness of your friends and family.

Wishing you a very Merry Christmas and a Sparkly New Year!

Grace – Founder, Centred Mums