Movement in Pregnancy: What I’m Actually Doing (and Skipping)

Pregnancy changes a lot - not just physically, but mentally, emotionally, and yes, in how I move.

Before getting pregnant, I honestly expected I’d have to slow way down. I’d heard all the cautionary advice. I’d seen the overly simplified “gentle stretching only” suggestions. And I had this idea that I’d need to completely shift into a soft, delicate version of my movement practice.

But the truth?
So far I haven’t had to give up as much as I thought.
I’ve just had to get more intentional. More tuned in. More willing to adapt - not because I’m fragile, but because I’m listening.

So I thought I’d share what my movement looks like right now, in real-time, as someone who was already active before pregnancy, who still loves feeling strong, and who’s learning to soften without stopping.

What I’m still doing (and loving)

✅ Yoga — with modifications
I’ve kept up a steady yoga practice throughout my pregnancy, focusing on mobility, grounding, and breath. I skip deep backbends (just because they don’t feel good for me) and long belly-down holds, but otherwise? Yoga has been a lifeline. Especially for connecting to my breath and calming my nervous system.

✅ Barre & Strength — in lower impact ways
I’ve continued teaching and doing barre, with a few pregnancy-friendly swaps (hello, chair support and elevated planks). I avoid deep abdominal compression and long supine work, but I’m still working my glutes, arms, and core in safe and empowering ways.

✅ Walking — everyday
Walking has been such a grounding practice — especially on days when I don’t feel up for anything structured. I don’t track it, I don’t rush it. I just walk for fresh air, headspace, and a bit of movement through my hips. Always with my furry companion Nala of course!

✅ Breathwork — intentional
It’s all about gentle, intentional breathwork. Long exhales. Soft belly breathing. Anything that supports my pelvic floor and nervous system, especially in moments of overwhelm.

What I’ve let go of (for now)

❌ Lying on my belly
Even before it became physically impossible, I stopped spending time in prone positions. It just didn’t feel good anymore — and I realised how many other options there are to strengthen or stretch without needing to go face-down.

❌ High-impact cardio or jumping
This one wasn’t a hard no at first — I just naturally moved away from it. I love a strong, low-impact burn that still makes me feel powerful but doesn’t jar my joints or overstimulate my body.

❌ Forcing movement when I’m exhausted
This has been the hardest — but most important — shift. Instead of pushing through fatigue, I’ve learned to honour it. If I need a nap instead of a workout, that is the practice. That is the strength

🔄 Rethinking core work — not avoiding it
I haven’t stopped working on my core — far from it. But I’ve shifted how I do it.
Instead of crunches or intense leg lifts, I’m focusing on deep core connection: breath-led engagement, pelvic floor awareness, postural strength, and modified side planks. These help me feel supported, stable, and connected to my body — without unnecessary strain or pressure.

Everyone’s pregnancy is different, so what’s right for one person might be different for another. I’m working with what feels best in my body, guided by both research and intuition.

What’s guiding me right now

My movement isn’t about maintaining what I used to do.
It’s about staying connected to my body — not out of fear of losing it, but out of respect for what it’s doing.

I’ve never been more in awe of how much energy and intelligence my body holds.
And the more I trust it, the easier it is to move in ways that feel both powerful and kind.

If you’re navigating pregnancy and wondering how to move — know this:
there’s no one right way.
Some days you’ll feel strong. Some days you’ll need stillness.
And all of it counts.