Exercise during pregnancy and after birth can feel like a minefield, with endless advice about what you can, can’t and should be doing. But according to top London Celebrity fitness trainer and mama-of-two, Aimee Victoria Long, staying active isn’t about maintaining a pre-pregnancy physique or rushing to “get your body back”. It’s about supporting your body through one of the biggest transformations of your life.
From adapting your workouts as your bump grows to rebuilding core and pelvic-floor strength after birth, Aimee shares her advice on exercising safely, listening to your body and finding a kinder approach to postnatal recovery.
Expert Advice from Aimee Victoria Long on Pregnancy, Postnatal Fitness and Recovery
Is it safe to start exercising during pregnancy, and are there any types of exercise mums-to-be should avoid?
For most women with an uncomplicated pregnancy, yes, exercise is not only safe but hugely beneficial. The key is understanding that pregnancy is not the time to chase personal bests or push your body beyond its limits. It is a time to maintain strength, mobility, cardiovascular fitness and confidence in your changing body.
I would always recommend speaking with your midwife or doctor before starting, particularly if you were not exercising regularly before pregnancy or have any complications.
Generally, activities with a high risk of falling, collision or abdominal trauma should be avoided, along with anything that causes pain, dizziness, bleeding, unusual breathlessness or other concerning symptoms. As pregnancy progresses, exercises may also need to be modified to accommodate your changing centre of gravity, joints, pelvic floor and abdominal wall.
How should your fitness routine change as pregnancy progresses through each trimester?
I like to think about pregnancy as three different phases rather than trying to follow one programme from beginning to end.
In the first trimester, if you feel well, you can often continue with much of what you were already doing, with sensible modifications. Fatigue and nausea can be significant, so some days your body may simply need less.
In the second trimester, your body is changing much more visibly. As your bump grows, you may need to modify certain positions and reduce intensity. This is a great time to focus on strength, mobility, posture, breathing and maintaining a strong connection with your deep core and pelvic floor.
By the third trimester, the emphasis becomes even more about maintaining strength and mobility rather than progression. Squats, supported strength work, gentle cardiovascular exercise, mobility and functional movements can all be incredibly valuable. The goal is to leave a session feeling stronger and more connected to your body, not depleted.
How can mums-to-be safely maintain strength and fitness without overdoing it?
Consistency is much more important than intensity. I would rather see a woman training moderately and consistently throughout pregnancy than pushing herself through a few very intense sessions and then needing several days to recover.
Strength training can be incredibly valuable during pregnancy. Think controlled movements, good technique, appropriate resistance and plenty of attention to breathing. Pilates can also be fantastic for maintaining deep core connection, mobility and body awareness.
One of the biggest things I teach is learning to listen to your body. Pregnancy is not the time to ignore fatigue simply because your pre-pregnancy programme says you should train. Your body is doing an extraordinary amount of work already.
What are the biggest misconceptions you hear about exercising during pregnancy?
One of the biggest is that exercise can somehow harm the baby. For the majority of healthy pregnancies, appropriate exercise is beneficial and encouraged.
The opposite misconception is that you should be able to train exactly as you did before pregnancy. You absolutely can remain strong and active, but your body is changing constantly, so your training should change with it.
I also think there is far too much focus on maintaining a certain physique during pregnancy. Pregnancy is not a period that needs to be “managed” aesthetically. It is a time to support your body through an enormous physiological transition.
When is the right time to start exercising again after giving birth, and how should you ease back into it?
There isn’t one universal date because every birth and every woman is different. A straightforward vaginal birth, a complicated delivery and a C-section can all require very different recovery timelines.
Gentle movement, breathing and basic pelvic-floor connection can often begin very early, provided you feel comfortable and have no medical reason not to. More structured exercise should be introduced progressively and ideally with appropriate postnatal assessment and guidance.
I would never encourage a new mum to rush back simply because she feels pressure to “get her body back”. The first stage is about recovery and reconnecting with your body. Then we gradually rebuild capacity, strength and confidence.
What are the most important exercises for rebuilding core and pelvic-floor strength after having a baby?
I always start with the foundations. The deep core and pelvic floor work together with the diaphragm, so breathing is an incredibly important part of rehabilitation.
Gentle diaphragmatic breathing, pelvic-floor contractions and releases, pelvic tilts, heel slides, bridges and controlled Pilates-based movements can be excellent starting points. From there, we can progressively introduce loaded movements such as squats, hinges, carries and eventually more demanding core exercises.
The important thing is not simply doing hundreds of crunches. After pregnancy, we want to restore pressure management, deep core function, pelvic-floor coordination and whole-body strength.
And if someone is experiencing pelvic heaviness, leaking, pain, pressure, abdominal separation that isn’t improving or any other symptoms, I would always recommend seeing a women’s health physiotherapist rather than simply exercising through it.
How can mums find the motivation to exercise when they’re exhausted, sleep-deprived and constantly putting everyone else first?
Take the pressure off. Your workout does not need to be an hour and it certainly doesn’t need to be perfect.
Twenty minutes can be enough to move your body, build strength and change how you feel. Sometimes that might be a short Pilates session, a walk with the pram or a handful of strength exercises at home.
I also encourage new mums to stop viewing exercise as something else on their never-ending to-do list. It can be a form of self-care. You are not taking time away from your baby by looking after yourself. You are investing in the woman who is caring for everyone else.
Are there particular exercises that can help with posture and the aches and pains that come from carrying and feeding a baby?
Absolutely. New mums spend an extraordinary amount of time in a forward-rounded position, whether feeding, carrying, changing or settling a baby.
I love exercises that strengthen the upper back and posterior chain while opening the chest. Rows, supported reverse flyes, wall angels, thoracic mobility, glute bridges, hip hinges and gentle neck and shoulder mobility can all be useful.
I also encourage mums to think about how they carry and feed rather than simply trying to “fix” their posture afterwards. Bring the baby towards you rather than constantly rounding yourself towards the baby, alternate carrying sides where possible and use pillows and support during feeding.
And finally, what’s one thing you wish every new mum knew about her body after having a baby?
Your body is not broken and it does not need to be punished back into shape.
It has just gone through something extraordinary. Your body has grown a human, carried a baby and then gone through birth and months of recovery, often while functioning on very little sleep.
I wish more women understood that recovery is not linear and that there is no deadline for feeling like yourself again. Your body may change, and that is completely normal. The aim isn’t necessarily to recreate your pre-baby body. It is to build a body that feels strong, capable, supported and confident in this new chapter of your life.
There is so much power in rebuilding from the inside out, starting with the breath, deep core, pelvic floor and foundations before worrying about aesthetics.
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