By Steph Claire Smith

Navigating what you can and can’t do during pregnancy can be really overwhelming. There is so much information out there and more often than not, it’s conflicting or outdated.

Keeping fit and healthy was a priority for me throughout my entire pregnancy, but like all expectant mums, the safety of my baby was always front of mind.

So rest assured mamas,  you’re not alone, it’s completely natural to have some concerns when it comes to exercising during pregnancy!


This is why I am so excited for our pre and postnatal Pilates and educational content, KICBUMP, to be available on the Keep It Cleaner app.

Instead of focusing on things you need to avoid, we’re highlighting the incredible things that your body CAN do – all with a tick of approval from our expert Physiotherapist, Ashleigh Mason.

If you’re feeling worried about exercising, the following tips might help.

Steph Claire Smith says keeping fit and healthy during her pregnancy was a priority.

1. Remember, exercising has amazing benefits for you and your baby

The most current research from the Royal Australian New Zealand College of Obstetrics and Gynecology (RANZCOG) states that exercise during pregnancy is not only safe, but highly recommended to improve sleep, promote muscle strength, boost your mood and energy and assist in the management of gestational diabetes and pregnancy-related aches and pains.

2. Gain an understanding of the daily and weekly exercise recommendations

You should aim to be physically active on most days, preferably all days of the week. With KICBUMP, we recommend aiming to accumulate 150-300 minutes of moderate intensity physical activity each week, which averages out to about 30 minutes per day. Two strengthening exercises per week on non-consecutive days is a great goal to aim for – so long as you have clearance from your healthcare professional!

There are several benefits to excericsing during pregnancy.

3. Start with guided exercises

Whether it be in person or online, having an expert with you every step of the way will boost your confidence. One-on-one prenatal Pilates classes can be expensive, so if you’re looking for an affordable option, I recommend giving KICBUMP a go.

I love that our Pilates instructor, Christina Traychevska is also pregnant, so you’re literally working out with another mama by your side. And when you’re ready, KICBUMP has a postnatal program to help you with recovery and return to exercise postpartum.

4. Focus on movements to suit your mood

If you feel that your body needs a slower tempo, try yoga or a gentle walk, especially later in pregnancy! When you have a boost of energy, put your pregnancy hormones to good use with some higher energy strength sessions.

Listening to your body is always important for everyone, but especially important when you’re pregnant.

Listening to your body is always important for everyone, but especially important when you’re pregnant.

5. Connect with other mums or expectant mums

I found it so comforting talking to friends about their exercise routines. A community can be so encouraging and supportive – I’m excited for our KIC community to be a safe place for mums to connect.

6. Seek advice from a health professional

Most importantly, find comfort and confidence by getting advice from your own trusted health professionals and don’t go to Dr Google! At the end of the day, you know your body better than anyone else. If something doesn’t feel right, stop.


For a one month free, sign up to Keep It Cleaner with the code BOUNTYKIC and receive access to beginner and intermediate fitness programs, meal plans, HIIT strength and boxing masterclasses, hundreds of recipes, a wellness hub and now pre and postnatal Pilates!