Pregnancy is an incredibly personal journey, and one woman’s experience could be vastly different from another, so when it comes to fitness it’s important to be flexible with the routine, as things change day by day, week by week, but the most important thing is to remain active in some way shape or form, and to always check with your doctor before embarking on a fitness regime. We caught up with Tina Fourrier, Certified Sports Educator to talk about her recent experience of pregnancy, how she stayed active, and her plans postpartum now that her little one is here.

WD: How long have you been in the fitness industry and what do you specialise in?

Tina: I have been a Certified Sports Educator for 11 years. I work as a personal trainer, instructor, and I also teach group classes, with a focus on Pilates.

WD: What was your experience training pregnant women before you became pregnant yourself?

Tina: I had coached several pregnant women in personal fitness programmes and in my group classes. I frequently trained women in Pilates up until the end of their 7th month of pregnancy. I also noticed, through conversations with them, the lack of postpartum support available for women generally.

WD: Did anything change your views on prenatal fitness once you became pregnant?

Tina: I would say it mostly confirmed the importance of listening to your body. What works for one pregnancy may be completely different for another, especially in terms of how it feels. For example, as long as there are no medical concerns, it is generally safe to engage in any activity that doesn’t involve a risk of falling or excessively increasing your heart rate. However, personally, I found it impossible to continue lifting heavy weights during my pregnancy.

WD: What was your fitness routine during pregnancy?

Tina: Since I was sick for the first four months, I significantly reduced my physical activity early on. Once the nausea subsided, I continued with dance-based group classes with light cardio until the end of my 6th month of pregnancy. However, I mostly focused on gentle activities that made me feel good. Since I was used to teaching multiple classes a day and primarily training with circuit workouts for years, this was a big change for me. I incorporated more Pilates, mobility exercises, breathing work, and walking into my routine, which suited me well. If I’m being honest, I also tried aqua aerobics, but I quickly realised I’m not much of a water person!

WD: How does exercise help when pregnant, and in what aspects specifically?

Tina: With all the changes happening in the body, I believe maintaining physical activity during pregnancy provides important mental benefits. Keeping a routine, even at low intensity, helps generate serotonin, which boosts mood and improves sleep quality, as well as endorphins, which act as a natural stress reliever. Movement is key! Combining walking (preferably outdoors) with gentle strengthening exercises, mobility work (especially for the hips), and flexibility training enhances both physical and mental well-being while also preventing common pregnancy discomforts, such as back pain.

WD: What types of exercises would you recommend we focus on during pregnancy?

Tina: Deep core strengthening (up to the 8th month), focusing on the pelvic floor, the transverse abdominis, and obliques to reduce back pain and minimise the risk of diastasis recti (separation of the abdominals) postpartum. It is also important to strengthen the upper back and postural muscles to prevent rounding of the shoulders, which is common after childbirth due to breastfeeding and carrying the baby.

• Mobility and flexibility, especially in the hips and pelvis, to facilitate the baby’s passage during labor. This can also help some women cope better with contractions.
• Birth-preparation postures. In my opinion, it’s essential that every woman has the tools to understand her body and work with contractions rather than resist them.
• Cardio (endurance training) to help manage contractions during labor, adapt to the extra weight gained during pregnancy, and reduce postpartum breathlessness.

WD: When can women get back to training after giving birth?

Tina: This should be taken case by case, as every pregnancy is different.

• Breathing and deep core activation can begin as soon as there is no more pain. This could be as early as in the hospital room (just for breathing work) or several weeks later when inflammation has subsided. The sooner, the better, to gently re-engage the deep muscles and prepare for the physical demands of carrying a baby. While many say “do nothing for at least 8 weeks postpartum,” in reality, women still have to carry their babies and handle daily tasks – so it’s highly beneficial to start gentle work early (unless medically contraindicated).
• Strength training (starting with deep core muscles before progressing to more traditional “fitness” exercises) can begin once pain is gone and after completing pelvic floor and abdominal rehabilitation. Even if there is no diastasis and the pelvic floor seems fine, I always recommend a few sessions of rehab just to be safe. Initially, avoid heavy weights and progress gradually.
• Impact-based cardio should only be reintroduced after solidifying the foundation with the exercises above. Women should listen to their bodies and progressively increase intensity.

WD: How does a prenatal exercise routine compare to a postnatal plan?

Tina: They focus on different goals. I like to compare pregnancy to a marathon, where different training phases prepare you for the final outcome (labor and delivery). Postpartum, however, is the beginning of the next phase of life. It’s crucial to retrain, rebuild awareness of the body, and establish strong foundations to regain fitness safely and effectively without rushing the process. I am currently working on a fitness programme designed to support women during pregnancy and postpartum, so feel free to reach out if you need guidance!

WD: What is one of your biggest learnings from your experience of pregnancy?

Tina: That every pregnancy is different. Nothing is set in stone; you could be the most dedicated athlete and find yourself unable to do much during pregnancy, or you could be someone who was never into fitness but suddenly feels the urge to take care of their body in preparation for what’s ahead. Pregnancy is the best time to listen to yourself, prioritise self-care (physically and mentally), and embrace this special moment to prepare for the arrival of your most precious little one.