When I became pregnant for the first time, I honestly felt pretty lost. There was so much advice about exercise – but most of it focused on what you

do. Avoid this. Stop doing that. Rest a lot. Take it easy. But no one talked about what you actually

do, or why staying active is so important during a time when your body is changing more than ever.

I felt there was a strong focus on caution, but far less information about the possibilities. That sparked something in me. I started reading – about pregnancy training, how the abdominal muscles change, and how the pelvic floor is affected. The more I learned, the more confident I became: I wanted to stay as active as possible during my pregnancy – for my own sake and for the sake of my body.

Now, after two pregnancies, I can say I managed to stay active through both – but in completely different ways. The first time, I couldn’t do lunges or single-leg exercises. The second time, long walks didn’t work for me. And that’s the point – no pregnancy is the same. There are no universal rules. But one thing is clear: a body in motion handles pregnancy, childbirth, and recovery better.

In this article, I’ll share my experiences, tips, and knowledge on how you can find your path to an active pregnancy – on

terms. <3

Training During Pregnancy – Safe, Empowering, and Smart

Exercising during pregnancy is not only safe – it’s an investment in your long-term health. Studies show that physical activity can reduce the risk of back pain, boost your mood, prevent gestational diabetes, and make you stronger for labor.

The most important thing is to listen to your body. Avoid exercises that put pressure on the belly and keep the intensity at a level where you can still hold a conversation. Training should feel good – never like a performance.

Hormones & Body Changes – Adapt with Care

During pregnancy, your body changes rapidly. Hormones like progesterone, estrogen, and relaxin affect everything from your energy levels to joint stability. This makes it extra important to train gently, focusing on stability, posture, and connection to your core and pelvic floor.

Favorite Forms of Pregnancy Training

Pilates, strength training, and walking are three gentle yet effective forms of exercise during pregnancy. They build muscle strength, boost endurance, and help you adapt to your changing body in the best possible way.

Pelvic Floor & Core – The Foundation of Your Training

The pelvic floor muscles carry a heavy load during pregnancy. Regular pelvic floor exercises reduce the risk of future issues like incontinence. At the same time, a strong core is key to reducing back pain and maintaining stability both during and after pregnancy.

Benefits of Exercise During Pregnancy 💪🤰

Postpartum Training – Start Gently, Build Strength

After pregnancy, training is all about recovery – not performance. The focus is on rebuilding deep core muscles, strengthening the pelvic floor, and gradually regaining full-body strength. Most importantly: get the go-ahead from your midwife before starting.

Livity offers special programs for postpartum recovery – for example, “Postpartum Light” – with adapted exercises for core, legs, and pelvic floor.

Nutrition for Two – Without Eating for Two

During pregnancy, your need for nutrients like folate, iron, and omega-3 increases. The pregnancy plate model helps you balance vegetables, carbs, and proteins. Focus on what you

eat, rather than what to avoid – though some foods (like unpasteurized cheese, red meat, and raw fish) should be excluded.

A smart guideline is:

First trimester: +100 kcal (e.g. a banana)

Second trimester: +300 kcal (e.g. yogurt with granola)

Third trimester: +500 kcal (e.g. a burrata & avocado sandwich)

Weight Gain During Pregnancy – Completely Natural (and Necessary)

Weight gain is something many pregnant people feel stressed about. It’s easy to get caught up in numbers, especially during a time when your body changes quickly and sometimes feels unfamiliar. But it’s important to remember: weight gain during pregnancy is not only natural – it’s essential.

It’s not just about “eating for two” or gaining extra fat. There are many biological processes that require weight gain. Your body is working hard to grow and support a new life – and it shows, on the inside just as much as the outside.

Here are some examples of what pregnancy weight gain actually includes:

– naturally, the baby weighs a significant amount, especially towards the end.

– a whole new organ your body creates to nourish the baby.

– the liquid that surrounds and protects the baby in the womb.

– blood levels rise by up to 50% during pregnancy.

– your body retains more fluid to support circulation.

– preparing for breastfeeding affects both shape and weight.

– from the size of a pear to a watermelon – and yes, it shows!

– your body stores extra energy to support pregnancy, birth, and breastfeeding.

So next time you feel down about gaining weight, remind yourself: it’s not a sign you’re doing something wrong – it’s proof your body is doing something incredibly right.

And if you also stay active and listen to your body, you’re giving it the very best conditions during and after pregnancy. ❤️

Motivation – How to Keep Going

Your body has done something amazing – so meet it with kindness. Set realistic goals and view exercise as a way to feel good, gain energy, and better handle everyday life. It’s the small, consistent steps that make the biggest difference in the long run.

Want More Support?

In Livity, you’ll find:

✅ Workout programs tailored for pregnancy and recovery

✅ Follow-along sessions for core and pelvic floor

✅ Meal planning and recipes