Pregnancy Exercise Classes: What to Look For

You have just seen the midwife, you are feeling a bit more human after the first trimester, and you want to keep moving. Then you open a booking app and you are hit with prenatal yoga, aqua natal, pregnancy Pilates, “bump-friendly HIIT” and a dozen other options. How do you know which ones are safe, and which instructors actually know what they are doing? This guide to pregnancy exercise classes covers what to look for, the questions to ask before you book, and why a quick chat with your midwife or GP should come first. I am a personal trainer, not a midwife, so treat this as practical general information, not medical advice.

Start with your midwife or GP

Before you book anything, tell your midwife or GP what you are planning. For most healthy pregnancies, staying active is encouraged. The NHS page on exercise in pregnancy suggests aiming for 150 minutes of moderate activity a week plus some strengthening, and says that if you are new to exercise you should build up gradually from short sessions rather than starting something vigorous like running.

Your midwife may advise you to modify or avoid exercise if you have certain conditions, for example high blood pressure, bleeding, placenta problems or a history of early labour. If you have any existing health condition, ask which activities are suitable for you. It is a quick conversation that gives you peace of mind.

What makes good pregnancy exercise classes?

A good class will feel welcoming, adaptable and calm, not like a boot camp drill. Here is what I would look for:

1. A qualified instructor

Ask whether the instructor holds a recognised qualification in antenatal or pre and postnatal exercise. General fitness qualifications do not always cover pregnancy in depth.

2. A health questionnaire before you start

A responsible instructor will ask how many weeks pregnant you are, whether you have had any complications and whether your midwife is happy for you to exercise. If nobody asks, that is a red flag.

3. Options for every exercise

Your body changes week by week. Good classes offer alternatives, such as incline positions instead of lying flat, and lower-impact versions of cardio moves.

4. Small numbers

In a class of 30, the instructor cannot watch everyone. Smaller groups mean they can spot when you need a different option.

5. No pressure

You should be able to slow down, sit out a move or leave the room for the loo without anyone making a fuss.

Types of pregnancy classes to consider

• Aqua natal or swimming. Water supports your weight and takes pressure off joints. The NHS mentions water-based pregnancy classes as an option.
• Pregnancy yoga. Gentle stretching, breathing and relaxation. Avoid hot yoga and overstretching.
• Pregnancy Pilates. Focuses on posture, core and pelvic floor control.
• Low-impact strength classes. Squats, carries, rows and step-ups with light weights can help you feel strong for carrying a newborn.
• Walking groups. Social, free and easy to adapt as you get bigger.

Questions to ask before you book

1. What pregnancy-specific qualifications do you hold?
2. Will you ask about my health and how many weeks I am?
3. How will you adapt exercises as my pregnancy progresses?
4. What happens if I need to stop or rest?
5. How many people are in the class?
6. Is the room warm? Is there good ventilation and water nearby?
7. Can I come back after the baby, and what is your approach to postnatal return?

Signs to stop and get checked

Stop exercising and contact your midwife or maternity unit straight away if you have vaginal bleeding, fluid leaking, chest pain, dizziness or feeling faint, a headache that will not shift, calf pain or swelling, regular painful contractions, or if your baby’s movements change. The NHS also advises avoiding lying flat on your back for long periods later in pregnancy, avoiding contact sports or activities with a risk of falling or being hit in the tummy, and not getting too hot.

What a sensible week could look like

If your midwife is happy for you to exercise and you have no complications, a week might include:

• 2 classes: one strength or Pilates class, one swim or aqua natal session.
• 3 to 4 brisk walks of 20 to 30 minutes.
• Daily pelvic floor exercises, which take a few minutes. My guide to pelvic floor exercises for mums shows how.

Keep the effort at a level where you can still hold a conversation. If you could not chat, ease off.

Where a bootcamp class fits

I want to be honest here. SYP Bootcamp is a small-group class for busy parents, not a specialist pregnancy class. Many exercises can be adapted, and numbers are capped at 10 so I can keep an eye on everyone. But if you are pregnant, please message me before booking and tell me how far along you are, along with anything your midwife has said. If it is not the right fit, I will say so and point you towards something better. My post on pelvic floor health and exercise classes is worth a read whichever class you choose. For more detail on staying active day to day, see my guide to exercise during pregnancy. If you have hip or pelvic pain, my post on pelvic girdle pain exercises covers gentle movement and when to get a physio referral.

Bootcamp is often a better fit after your baby arrives, once your GP has checked you at around 6 to 8 weeks and you have built up gently.

FAQs

When can I start pregnancy exercise classes?

Many classes accept women from the second trimester, around 12 to 14 weeks, though some welcome you earlier. Check with your midwife and the instructor, especially if this is your first pregnancy or you have had complications.

Can I carry on with my normal gym classes while pregnant?

Often you can continue activities you were already doing, with changes as your bump grows. Tell the instructor you are pregnant, avoid anything with a risk of falls or impact to the tummy, and check with your midwife.

Are pregnancy classes worth it if I was not active before?

They can be a great, safe way to start because they are designed for pregnancy. The NHS suggests building up gradually, starting with around 10 minutes a day if you are new to exercise.

What should I bring to a pregnancy exercise class?

Water, a supportive bra, comfortable layers you can remove, a snack and your maternity notes in case the instructor wants details.

Book your first class

Once your baby has arrived and your GP has given you the go-ahead, I would love to help you rebuild strength. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, with every exercise scaled to you. Book your £15 class here, or call or WhatsApp me on 07301 512215 first if you are pregnant or postnatal so we can talk it through. If you would rather train one-to-one, have a look at my personal training for women in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.