Training During Pregnancy: How to Stay Strong, Safe, and Connected to Your Body
At Efficient Effort, we believe pregnancy is not a limitation—it’s a phase of change, adaptation, and strength. With the right approach, pregnant women can train safely, maintain strength, support their pelvic floor, and prepare their body for both birth and postpartum recovery.
The key? A plan that respects your physiology, honours how you feel, and adapts as you progress through each trimester.
Why Training During Pregnancy Matters
Exercise during pregnancy has been shown to:
Improve mood and energy levels
Reduce aches and swelling
Support healthy weight gain
Maintain muscular strength and endurance
Improve pelvic stability and core control
Prepare the body for labour and postpartum recovery
But there’s no one-size-fits-all pregnancy program. That’s why we tailor our guidance across each trimester, based on how your body is changing.
What Is the Pelvic Floor — And Why Does It Matter?
Your pelvic floor is a sling of muscles that supports the bladder, uterus, and bowel. During pregnancy, this area comes under increased pressure due to hormonal shifts, growing belly size, and postural adaptations.
A weak or uncoordinated pelvic floor can lead to:
Leaking during exercise or coughing
Pelvic pain
Poor core function
Increased risk of prolapse post-birth
That’s why pelvic floor awareness is integrated into every phase of our pregnancy training systems. It’s not just about “Kegels”—it’s about breath, bracing, and movement awareness.
How We Train Pregnant Clients at Efficient Effort
Our approach evolves across trimesters to match what your body needs:
🔹 First Trimester (Weeks 0–13)
Focus on breathwork, bilateral strength training, and fatigue management
Avoid bracing or breath-holding
Address nausea, dizziness, and morning sickness with flexible programming
Core support through gentle anterior loading, glute work, and breathing drills
Sample Exercises:
Deadlifts (3–5 reps, no max loads)
Glute bridges
Bird dogs
Wall sits
Supine belly breathing + cat cows to finish
🔹 Second Trimester (Weeks 13–27)
Centre of gravity starts shifting
Introduce more vertical loading (e.g. DB presses)
Prioritise postural awareness, pelvic stability, and controlled tempo
Avoid lying on your back too long
Modify movements to protect abdominals as needed
🔹 Third Trimester (Weeks 27–40)
Focus shifts to birth preparation, mobility, and maintenance
Reduce external load as belly grows
Emphasise breath connection, open positions (e.g. box squats, ball-supported mobility), and pelvic floor relaxation
Avoid fatigue; sessions should energise, not exhaust
Postpartum and Return to Training
After birth, the body needs time and guidance to restore strength.
Wait for doctor’s clearance, especially in cases of caesarean or diastasis recti
Begin with breathwork and pelvic floor reconnection
Progress slowly through core rehab, light resistance, and stability drills
Each journey is different—some women feel ready in 6 weeks, others take 6+ months
At Efficient Effort, we offer early postpartum programming tailored for both vaginal and caesarean recovery.
Our Training Philosophy for Pregnant Women
✅ Function first — we train movements that matter
✅ Respect the phase — every week brings new changes
✅ Education-based — we explain why, not just what
✅ No guesswork — you’re supported with systems, structure, and strategy
✅ Individualised care — every pregnancy is different, and so is our approach
Whether you’re in your first trimester or months postpartum, you deserve to move with confidence.
Ready to Train Through Pregnancy With Strength and Support?
📍 Train in-person with us in Banksmeadow, NSW
🌐 Online pregnancy & postpartum coaching available nationwide
📩 info@efficienteffort.com