Written by The Busylizzy Club team.
Staying active during pregnancy doesn’t mean pushing through intense workouts or maintaining your pre-pregnancy routine. At The Busylizzy Club, we believe in movement that adapts to you – little and often, comfortable and consistent.
The right approach to pregnancy fitness supports your changing body, helps manage discomfort, and prepares you for birth and recovery. Most importantly, it should feel good and leave you energised, not exhausted.
Why Moving a Little Helps Throughout Pregnancy
Regular, gentle movement during pregnancy offers benefits that go far beyond physical fitness. It supports healthy circulation as your blood volume increases, reduces the stiffness that comes with postural changes, and can significantly improve sleep quality.
Movement also supports mental wellbeing during pregnancy. The endorphins released during comfortable exercise can help manage pregnancy-related mood changes and boost energy levels naturally.
At The Busylizzy Club, our Pick’n’Mix approach means you can choose different types of movement based on how you feel each week. Some days you might feel energised enough for a full Pregnancy Pilates session, other days a gentle walk or breathing exercise might be perfect.
Your Trimester-by-Trimester Guide
First Trimester: Gentle Foundations
Your body is working incredibly hard even when you’re resting, so prioritise sleep and gentle movement. Short daylight walks can help with energy levels and mood, while simple breathing exercises prepare you for the more active phases ahead.
This is not the time to start new, intense activities. Instead, focus on maintaining any comfortable movement you’re already doing, and don’t worry if some days you need complete rest.
Second Trimester: Building Strength
As morning sickness often eases and energy returns, this is an ideal time to focus on strength and posture. Your growing bump will start affecting your centre of gravity, making gentle core work and posture awareness crucial.
Our Pregnancy Pilates classes focus on deep core stability and alignment, while Pregnancy Yoga helps maintain flexibility and introduces breathing techniques for labour.
Third Trimester: Comfort and Preparation
As space becomes limited and your body prepares for birth, comfort becomes the priority. Choose positions that allow you to breathe easily – avoid lying flat on your back and use props for support whenever needed.
Focus on pelvic floor awareness, gentle stretches for tight areas, and breathing techniques that will serve you well during labour. The goal is to maintain mobility and strength while respecting your body’s changing needs.
The Busylizzy Club Difference
What sets The Busylizzy Club apart is our understanding that every pregnancy is different, and every day can feel different too. Our flexible booking system means you’re never committed to a class that doesn’t suit how you’re feeling.
All our pregnancy instructors hold specialist qualifications and understand the physiological changes happening in your body. They’ll always offer modifications and encourage you to listen to your body first.
Our community approach means you’ll meet other expectant parents who understand your journey. These connections often continue long after your baby arrives, with many members staying for our postnatal classes and baby development sessions.
Looking Ahead: From Pregnancy to Parenthood
At The Busylizzy Club, we support families through every stage, from pregnancy to your child’s third birthday. Just as we believe in adapting movement to your pregnancy needs, we champion curiosity-led development for babies and toddlers.
This philosophy – allowing children to explore and learn at their own pace – reflects the same flexibility and individual approach we bring to pregnancy fitness. We’ve partnered with 1curiosity, creators of award-winning toys for 10-24 months that encourage this natural exploration.
These research-informed toys, praised by child development expert Professor Sam Wass, are available through Parent Picks, extending the same thoughtful, stage-appropriate approach from pregnancy fitness into early childhood development.
Ready to Start Moving?
Browse all our pregnancy fitness classes and find a welcoming club near you through our locations page. Remember, the best pregnancy fitness programme is one that works with your body, not against it.
Frequently Asked Questions
How much should I exercise when pregnant?
Current guidelines suggest 150 minutes of moderate exercise per week, but this should be spread across most days in comfortable chunks. At The Busylizzy Club, we recommend 20-30 minutes of movement at a conversational pace – if you can’t speak in full sentences, slow down.
Is it safe to start yoga or pilates mid-pregnancy?
Absolutely, provided the classes are pregnancy-specific and led by qualified instructors. Our Pregnancy Yoga and Pilates sessions are designed for women at any stage of pregnancy, with modifications offered for every exercise and position.
What if I feel tired or nauseous during class?
Listen to your body and rest when you need to. Our instructors encourage you to sit out, modify, or stop entirely if you’re not feeling well. Pregnancy symptoms can change daily, and our flexible approach accommodates this reality.
Can I continue exercising if I have pregnancy complications?
Always follow your healthcare provider’s guidance. Many pregnancy conditions require exercise modifications rather than complete rest, but this must be individually assessed. Our instructors can work with you and your medical team to ensure safe participation.
What makes Busylizzy pregnancy classes different?
Our Pick’n’Mix system means you can choose different classes week to week based on how you feel. There are no term commitments, and you can switch between Pregnancy Yoga, Pilates, or other activities as your needs change throughout pregnancy.
Will staying active help with labour and recovery?
Regular pregnancy exercise can improve stamina for labour, maintain muscle tone for recovery, and teach breathing techniques useful during birth. However, every birth is different, and the main benefits are improved overall health and wellbeing during pregnancy.
