Inline Health

“Can I still train my core during pregnancy?”

Absolutely! In fact, your core is working harder than ever. 💛

As your baby grows, your abdominal muscles naturally lengthen and adapt to make room for your bump. That doesn’t mean they stop working—it just means the way we train them needs to change.

Here are six things every pregnant woman should know about core strength:

✨ Your core doesn’t switch off during pregnancy—it adapts.
✨ Core training isn’t about crunches or getting a six-pack. It’s about supporting your growing body.
✨ Your diaphragm, deep abdominal muscles, pelvic floor and back muscles all work together as one team.
✨ Learning to breathe well is one of the most effective ways to strengthen your deep core.
✨ A strong, functional core can help support your back and pelvis, improve posture, and make everyday movements feel easier.
✨ Building good core function during pregnancy can also help you prepare for recovery after birth.

Think of your core as your body’s natural support system. The stronger and more coordinated it is, the better it can support you through pregnancy, birth and beyond.

Remember, pregnancy isn’t about doing less—it’s about doing what’s right for your changing body.

💛 Save this reel to come back to whenever you need a reminder that core training is still important during pregnancy, and share it with another mum-to-be who might be worried about exercising her core.

👇 Have you changed the way you train your core since becoming pregnant? Let me know in the comments!

“Should I stop exercising now I’m pregnant?”

It’s one of the questions I’m asked most often—and for most women, the answer is no. 💛

Exercise during pregnancy isn’t about pushing yourself harder or chasing personal bests. It’s about keeping your body strong, mobile and resilient as it adapts to the incredible changes of pregnancy.

Here are six things every pregnant woman should know about exercise:

✨ Exercise is safe for most pregnancies (always follow the advice of your midwife or healthcare provider if you have any concerns or pregnancy complications).
✨ You don’t have to stop doing what you enjoy—you may just need to adapt it as your pregnancy progresses.
✨ Strength training can help support your back, hips and pelvis as your bump grows.
✨ Gentle movement can improve energy levels, reduce aches and pains, and help you feel more comfortable.
✨ Your body is changing every week, so it’s important to listen to how you feel rather than comparing yourself to others.
✨ Consistency is far more beneficial than intensity. A little movement most days is often better than one hard workout.

Pregnancy isn’t the time to stop moving—it’s the time to move with purpose.

Every walk, stretch, Pilates session or strength workout is an investment in your pregnancy, your birth and your recovery afterwards.

💛 Save this reel for those days when you need a little motivation to move, and share it with a pregnant friend who needs the reassurance that exercise can be a positive part of pregnancy.

👇 What type of exercise has made you feel your best during pregnancy

As your bump grows, your posture naturally changes—and that’s completely normal. 🤍

One of the biggest myths I hear is that you should be trying to stand up perfectly straight throughout pregnancy. The truth is, there isn’t one “perfect” posture.

Your body is constantly adapting to support your growing baby. Your centre of gravity shifts, your rib cage expands, and your muscles work differently. Instead of chasing perfect posture, focus on moving well and giving your body the strength and mobility it needs.

Here are six things every pregnant woman should know about posture:

✨ Your posture will naturally change as your pregnancy progresses.
✨ Staying in one position for too long is often more uncomfortable than the posture itself.
✨ Gentle movement throughout the day can reduce stiffness and aches.
✨ A strong upper back and deep core help support your changing body.
✨ Breathing well improves rib mobility, posture and core function.
✨ Small posture resets throughout the day are far more effective than trying to “sit up straight” all the time.

Remember, pregnancy isn’t about holding your body rigidly—it’s about helping it adapt.

Save this reel for the days when your neck, shoulders or lower back are feeling tight, and share it with another mum-to-be who needs the reminder that movement beats perfection. 💛

👇 Have you noticed your posture changing during pregnancy? I’d love to hear what’s been the biggest challenge for you.

Back pain is one of the most common complaints during pregnancy—but that doesn’t mean it’s something you simply have to put up with.

As your baby grows, your centre of gravity shifts, your posture changes, and the muscles supporting your spine have to work much harder. Add in hormonal changes that increase joint mobility, and it’s easy to see why your back can start to ache.

The good news? Small, consistent changes can make a huge difference.

✨ Keep moving throughout the day rather than sitting for long periods.
✨ Strengthen your glutes and deep core to better support your spine.
✨ Focus on your breathing—it helps your core and pelvic floor work together.
✨ Improve hip mobility to reduce unnecessary strain on your lower back.
✨ Choose pregnancy-safe exercises that build strength instead of avoiding movement altogether.

Remember, pain isn’t something you should just “push through.” The right exercises and movement strategies can often help you feel stronger, more comfortable and more confident throughout your pregnancy.

💛 Save this reel for the next time your back starts to ache, and send it to a mum-to-be who could use a little relief.

👇 I’d love to know—when did your back pain start during pregnancy? Let me know in the comments.

Feeling a sharp pulling pain across your bump? Try this power move. 💪🤰

If you’ve ever stood up, rolled over in bed or walked a little too quickly and felt a sharp pulling pain down the side of your bump or into your groin, it could be round ligament pain.

As your baby grows, the round ligaments that support your uterus stretch to accommodate your growing bump. Sudden movements or changes in position can place extra tension on these ligaments, causing a brief but uncomfortable pulling sensation. Although it can be painful, it’s a very common part of pregnancy.

✨ This gentle power move creates space through the side of your body and encourages your muscles to relax, helping to ease tension around your growing bump.

In just 60 seconds, you can:
✔️ Gently lengthen the side body
✔️ Release tension around your bump
✔️ Improve rib mobility and breathing
✔️ Feel more comfortable as your body adapts to your growing baby

Move slowly and breathe deeply, focusing on creating length rather than stretching as far as you can. Remember, pregnancy is about moving with your body, not forcing it.

💜 Save this power move for the next time you feel that pulling sensation, and follow for more 60-Second Pregnancy Power Moves to help you stay strong, comfortable and confident throughout your pregnancy.

Tingling, numbness or painful wrists? Try this power move. 💪🤰

If you’ve started waking up with numb fingers, tingling in your hands or aching wrists during pregnancy, you’re not alone.

During pregnancy, your body naturally retains more fluid. This extra fluid can increase pressure within the carpal tunnel in your wrist, putting pressure on the median nerve. This is why some women develop symptoms of pregnancy-related carpal tunnel syndrome, especially during the second and third trimesters.

✨ This simple power move is a gentle median nerve glide.

Unlike stretching, nerve glides are designed to encourage the nerve to move smoothly through the surrounding tissues. They can help reduce irritation, improve mobility and ease symptoms such as tingling, numbness and discomfort.

In just 60 seconds, you can:
✔️ Encourage healthy nerve movement
✔️ Help reduce tingling and numbness
✔️ Improve wrist mobility
✔️ Ease discomfort during everyday activities

Remember, this movement should feel gentle. You may feel a mild stretch or pull, but it should never reproduce or worsen your symptoms. Move slowly, breathe normally and stop if your pain increases.

💜 Save this power move for the next time your wrists need some relief, and follow for more 60-Second Pregnancy Power Moves to help you stay strong, comfortable and confident throughout your pregnancy.

Not sure you’re doing your pelvic floor correctly? Try this power move. 💪🤰

Your pelvic floor works incredibly hard during pregnancy. It supports your growing baby, bladder and bowel, while adapting to the extra weight and pressure as your pregnancy progresses.

But here’s something many women don’t realise…

A healthy pelvic floor needs to be able to contract and relax. It’s not about squeezing as hard as you can or holding it all day. Learning to coordinate your pelvic floor with your breathing helps these muscles work more effectively throughout pregnancy and prepares them for birth and recovery afterwards.

✨ This simple power move combines diaphragmatic breathing with a gentle pelvic floor contraction to improve awareness, coordination and control.

In just 60 seconds, you can:
✔️ Improve your connection with your pelvic floor
✔️ Coordinate your breathing and core muscles
✔️ Build strength without unnecessary tension
✔️ Help support your body throughout pregnancy and beyond

Remember to keep the movement gentle. As you breathe out, imagine your pelvic floor gently lifting up and in. As you breathe in, allow it to completely relax. The relaxation is just as important as the lift.

💜 Save this power move to practise a few times each week, and follow for more 60-Second Pregnancy Power Moves to help you stay strong, comfortable and confident throughout your pregnancy.

Feeling like your posture has changed during pregnancy? Try this power move. 💪🤰

As your baby grows, your body naturally adapts to support your changing shape. Your centre of gravity shifts forwards, your breasts become heavier, and many women start to round their shoulders or let their head drift forwards. These changes can place extra strain on your neck, upper back and lower back, leaving you feeling stiff, tired and achy.

The good news is that a few simple posture resets throughout the day can make a real difference.

✨ This power move helps you reconnect with good alignment by activating the muscles that support your posture and encouraging your body to move more efficiently. It’s not about standing perfectly straight or forcing your shoulders back—it’s about finding a comfortable, balanced position that reduces unnecessary strain.

In just 60 seconds, you can:
✔️ Improve your postural awareness
✔️ Reduce tension in your neck and upper back
✔️ Support your growing bump
✔️ Feel taller, stronger and more comfortable

Remember, good posture isn’t about being rigid. It’s about allowing your body to move well, breathe well and support you through the incredible changes of pregnancy.

💜 Save this power move to come back to whenever you catch yourself slouching, and follow for more 60-Second Pregnancy Power Moves to help you stay strong, comfortable and confident throughout your pregnancy.

Want a stronger core during pregnancy? Try this power move. 💪🤰

Did you know your core does so much more than help you get a flat stomach?

During pregnancy, as your baby grows, your abdominal muscles naturally stretch to make room for your bump. This means they become less effective at supporting your spine, so your deep core muscles have an even more important job to do. A strong, well-functioning core can help support your back, improve your posture and contribute to better stability as your body changes.

✨ This power move targets your deep core muscles in a safe and effective way.

The Bird Dog isn’t about working harder—it’s about working smarter. By moving slowly and with control, you’re training your core to support your spine while improving balance and pelvic stability.

In just 60 seconds, you can:
✔️ Activate your deep core muscles
✔️ Improve pelvic stability
✔️ Support your lower back
✔️ Build strength for the physical demands of pregnancy and beyond

Remember, pregnancy isn’t the time to chase intense ab workouts. It’s about building strength that helps you move, feel and function better every day.

💜 Save this power move for your next workout, and follow for more 60-second pregnancy power moves to help you stay strong, comfortable and confident throughout your pregnancy.

Achy hips, especially at night? Try this power move. 💪🤰

If you’re waking up with sore hips or finding it uncomfortable to lie on your side, you’re definitely not alone. Hip pain is one of the most common aches during pregnancy.

As your baby grows, your glute muscles have to work much harder to stabilise your pelvis. At the same time, pregnancy hormones increase ligament laxity, and spending long periods sleeping on one side can place extra pressure through the hips. It’s no wonder they can start to feel stiff, tight and achy.

✨ This simple power move is designed to help.

Gentle hip circles help improve mobility, increase circulation around the joint and release tension in the muscles surrounding your hips. They can be especially helpful after sitting for long periods, before bed, or first thing in the morning to ease stiffness.

In just 60 seconds, you can:
✔️ Improve hip mobility
✔️ Reduce muscle tension
✔️ Encourage better movement around the hip joint
✔️ Help your hips feel more comfortable throughout the day

Remember, movement doesn’t have to be long or complicated to be effective. A minute of intentional movement can go a long way towards helping your body feel its best.

💜 Save this power move for those achy hip days, and follow for more 60-second pregnancy power moves to help you stay strong, comfortable and confident throughout your pregnancy.