One of the most important times to be sure of correct exercise selection and technique is during your pregnancy. With the huge amount of information available on pre/post-natal training, I can understand if it seems confusing, but training during this time really doesn’t need to be as complicated as it so often seems.

Here are three simple steps to help guide your pre/post natal fitness program so it doesn’t endanger either you or your baby’s health. At ENRG Fitness Chicago, we encourage our clients to use this checklist for every exercise they use during the pre and post-natal stages.

1. What does your doctor say about the exercise?

Every pregnancy is unique, so always consult with your doctor first. Learn what they recommend for your fitness program. Certain exercises will, by their nature, be unsuitable during your pregnancy. Some are more obvious (e.g. no baseball base dives.) and others are more surprising (e.g. even if you can, don’t experiment with your flexibility). Check to be sure.

2. Are you familiar with the exercise? Have you done it lately?

Stick with exercises you’re confident in doing on your own--and have done recently. As you know, numerous changes occur in the body during pregnancy. These changes can make trying new exercises or increasing exercise intensity a bad idea.

3. How does it feel when you do it? (today—not last week)

Your body’s response to different movements and exercises can change quickly during pregnancy as your baby develops and natural hormone reactions occur. Err on the side of caution; and if it doesn’t feel right on the day, don’t do it!

Use this checklist while exercising to help stay fit safely throughout your pregnancy, improve post natal recovery and prepare yourself for the many challenges of Mommyhood!

Feel free to comment below, or ask any questions directly by emailing me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

We ‘ll also be posting further articles on pre and post natal fitness and nutrition in the coming weeks.

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