You can start the exercise program from week 4 of your pregnancy and continue all the way through to week 40. The workouts are thoughtfully organized by trimester to support your changing body and energy levels.

Feel free to begin whenever you feel ready, just follow the workouts for the trimester you’re currently in. If you find a session you enjoy, you’re more than welcome to repeat it as often as you like. The most important thing is to listen to your body and move in a way that feels good for you.

You don’t need any prior exercise experience to join this program. The workouts are designed to be gentle, safe, and adaptable. They are perfect for beginners as well as those who are already active.

Each session includes clear instructions and options to make movements easier or more challenging, so you can go at your own pace. If you’re new to exercise, start slowly, focus on good technique, and take extra rest when you need it. Over time, you’ll build strength, confidence, and stamina.

Always check in with your doctor or midwife before starting any new exercise program.

I recommend booking an appointment with a women’s health physiotherapist in your second trimester. This allows us to assess and identify any pelvic floor dysfunction, optimise bladder and bowel health and address any aches or pains that may arise during pregnancy.

If everything is going smoothly, I suggest returning in your third trimester for a birth preparation consultation. During this session, we’ll cover important topics such as your birth options (including any individual risk factors), perineal massage, abdominal compression guidance, pain management strategies like labour TENS, and much more. You’ll also receive education and a detailed plan for your first six weeks postpartum, helping you feel confident and supported in your recovery.

Each week is broken into three main workouts, each taking around 25 minutes. You’ll also have a short pelvic floor routine to do daily. It only takes a few minutes but makes a big difference.

Twice a week, there’s an optional cardio session you can add in if you feel up to it. Think of these as gentle, energising sessions rather than intense workouts. You can spread the sessions out over the week to suit your schedule—consistency matters more than doing them on exact days.

Absolutely! If you find a session that feels particularly good for your body, you can repeat it as often as you like. It’s all about moving in a way that works for you.

Yes. Strengthening your core, pelvic floor, and posture now can help support your body during labour, birth, and postpartum recovery. The daily pelvic floor component is especially valuable for both prevention and recovery.

Yes. You can absolutely do this program with some modifications. You’ll find plenty of tips and strategies throughout to help you manage your pain and move safely. I do recommend seeing a pelvic floor physiotherapist for a personalised assessment. They can guide you on modifications, especially for exercises like single-leg movements, so you can stay comfortable and supported while still getting the benefits of the program.

In this pregnancy program, there is a focus on safe, gentle, and effective movements that support your physical wellbeing throughout pregnancy. To help you get the most out of each session, a variety of simple, accessible equipment that enhances comfort, stability, and strength without putting undue pressure on your body.

Here’s a quick overview of the equipment you’ll be using throughout the class:

• Yoga Mat or Towel: Provides a soft, non-slip surface for floor work, stretching, and relaxation.

• Pregnancy or Stability Ball: Used for pelvic mobility exercises, posture support, and gentle core work.

• Pilates ball or cushion

• Resistance Bands: Ideal for building strength safely, especially for the upper body and glutes.

• Light Hand Weights (1–5kg): choose a weight that feels challenging but manageable and where you can maintain good technique.

• Exercise Roller