Exercise benefits for pregnancy – Pre-natal*

Wednesday, 10 June 2015, By Matt Firth

"My mother-in-law was freaking out knowing I am still training while pregnant"; "My husband will definitely not allow me doing squats with this "belly", "I won't feel comfortable walking around in the gym while everybody is staring at me"," I was told to stop any exercise for the first three months."... They do really sound familiar right? These conversations can go on and on.

Nobody is to blame if they are all telling you the best of what they believe, but the truth is that exercise during pre-natal cannot only maintain the clients fitness level and body composition to a certain extent, prevent poor body posture due to excessive weight gain but also allow the client to return to pre-pregnancy activities in a much shorter time frame, if exercises are prescribed correctly and safely.

Body shape and posture change can be the most distinct results of pregnancy. The additional weight gain (from both the growth of uterus and on the mother) increases the pelvic tilt and exaggerates the mother's lumbar lordosis. Due to the release of hormone relaxin, joints will experience increased laxity. At the same time abdominal muscles undergo tremendous stress during the growth of the uterus. Most of the moms lose abdominal strength due to this "over stretch", and 2/3 of them will experience abdominal separation (diastasis recti).

Exercises during pregnancy can bring many benefits to cope with above changes:


> Maintain weight gain within a safe range and prevent gestational diabetes which means a healthier baby too (3-8% will develop GDM around the 24th to 28th week of pregnancy);


> Improve cardiovascular system and be fit for delivery (yes, you will need to do a lot of hard pushings during labour and it's a test on your fitness itself);


> Improve your mood from the morning sickness (you are more active and happier than your peers);


> Prevent back pain due to avoiding excessive weight gain and correct posture maintenance;


> More chances to give a natural delivery (Regular exercisers are 75% less likely to need a forceps, C-sections or any other intervention);


> Feeling part of the group with other exercising moms-to-be, preventing prenatal depressions;


> You feel more in control and you will look great;

Vision Personal Training Kogarah is a perfect place for Pre-natal exercises. We have pre/post-natal qualified personal trainers giving you tailored programs. We are a friendly studio where no one will stare at you or judge you. We have professional advice on your nutrition requirements.  

By Ke Tang

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

Join Kogarah

Kogarah Studio Articles



Weight Loss

Tips for your first race

Tips for your first race*

Personal Training

Benefits of Massage

Benefits of Massage*

Personal Training

Kogarah Studio Testimonials

Weight Loss-after

Nick Christodoulos

Weight Loss*

11kg Weight Loss-before11kg Weight Loss-after

Suzi Trajcevski

11kg Weight Loss*

11kg and 7kg Weight Loss-before11kg and 7kg Weight Loss-after

Melissa Kehagias and James Pearson

11kg and 7kg Weight Loss*

Full Marathon-after

Paul Smith

Full Marathon*

Weight Loss & Lifestyle-after

Brian and Kieran O'Grady

Weight Loss & Lifestyle*

10% Body Fat Reduction-after

Peter Panopoulos

10% Body Fat Reduction*

9kg Weight Loss-after

Christine Vel

9kg Weight Loss*

25kg Weight Loss-after

Lisa Johnson

25kg Weight Loss*

20kg Weight Loss-after

Nikki Hraiki

20kg Weight Loss*


Rhonda Costelloe


11.5kg Weight Loss-before11.5kg Weight Loss-after

Jeff Williams

11.5kg Weight Loss*

12kg Weight Loss-before12kg Weight Loss-after

Sandra Pantermos

12kg Weight Loss*

22kg Weight Loss-after

John Lavidas

22kg Weight Loss*

6.5kg Weight Loss-after

Margaret Dobbie

6.5kg Weight Loss*

16kg Weight Loss-after

Roslynn O'Grady

16kg Weight Loss*

20kg Weight Loss-after

Faizan Farrukh

20kg Weight Loss*

10kg Muscle Gain-after

Godwin Madapa

10kg Muscle Gain*

Body Transformation-after

Danielle Jason Spanis

Body Transformation*

Overall Health-after

Grace and Angela Robinson

Overall Health*

10kg Weight Loss-after

Mark Theodossiou

10kg Weight Loss*

25kg Weight Loss-before25kg Weight Loss-after

Rodney Carney

25kg Weight Loss*

10kg Weight Loss-before10kg Weight Loss-after

Arun Kanakarajah

10kg Weight Loss*

8kg weight Loss-before8kg weight Loss-after

Andrew Tyrogalas

8kg weight Loss*

6kg Weight Loss-before6kg Weight Loss-after

James Fletcher

6kg Weight Loss*

40 kg Weight Loss-before40 kg Weight Loss-after

Lianne Mason

40 kg Weight Loss*

9kg weight loss-before9kg weight loss-after

Joan Streater

9kg weight loss*

30kg Weight Loss-before30kg Weight Loss-after

Nicole Fisher

30kg Weight Loss*

35kg Weight Loss-before35kg Weight Loss-after

Ethan Parker

35kg Weight Loss*

*Individual results vary based on agreed goals

Connect With Us

Transform Your Life

with a Vision Personal Trainer

Thank you for your enquiry.

A studio representative will get back to you as soon as possible.