If you’re expecting a baby and exercising regularly, well done you! As long as you feel well and have no symptoms or conditions that cause your doctors to advise against exercising, there is ample evidence that active mums to be benefit from more energetic pregnancies, easier labours and accelerated post-birth recoveries. Recent studies even suggest that babies born following active pregnancies have increased athletic ability and higher IQs, so if you’re hoping to produce a prodigy then you can start by marching your bump to the squat rack.

Remember to move mindfully as your growing bump will present a few obstacles to select exercises. If you’re not sure what is and isn’t safe, you may find clarity in this blog post summarising simple ante-natal exercise modifications.

Once you’ve equipped yourself with the knowledge you need to train your body and protect your baby, you need just one further thing to feel your best during workouts: a selection of pregnancy fitness fashion that accommodates and complements your growing bump. If you’re like me, you’ll find that a mere week’s growth can rule out yet another pair of go-to pre-pregnancy leggings or turn that beloved vest into a rather uncomely crop top.

No one wants to break a sweat over wardrobe disasters before you so much as make it to the gym, so I’m using my own style trials and tribulations to help save you time, money and frustration when shopping and dressing for your workouts. While ante-natal activewear is undoubtedly on the rise, my own experience with ‘pregnancy leggings’ from most maternity brands has proved an incessant wrestle to keep sag-prone fabric in place and a battle to source enough long-length vests to protect my dignity as poor quality fabric falls short during the ‘squat test’.

As a Sweaty Betty ambassador I’ve had the privilege of putting all their product ranges through my own pregnancy paces. I live in activewear from early morning to late evening, so while function and comfort comes first, I also refuse to compromise on style. My below edit of Sweaty Betty’s bump-friendly athleisure has served me faithfully, and I have good faith that my top picks will support you through every last rep as well as that all-important task of growing a tiny human.

First Trimester Pregnancy Fitness Fashion 

One of the first telling signs of a new pregnancy is also a game-changer when it comes to choosing appropriate workout wear: your boobs get plumper and substantially more sensitive! For me, wriggling into pull-on sports bras was not an option. SB’s Upbeat Workout Bras were my saving grace – the hook and eye and front zip ensured I felt secure enough to continue my cardio workouts, and even a little proud of my suddenly ample curves.

Most of my go-to leggings remained accessible to me throughout my first trimester, but I preferred styles with a soft adjustable waistband. The Power Leggings (in black or available in plenty of prints) were snug enough to stay up and soft enough that I could move and breathe comfortably.

I only started to show nearer the end of month three, so Athletes Vests were still my first choice layering top, but I did start to feel a little bloated and craved more forgiving cover-ups. Cosy throw-overs like the A-line Rye Knit Jumper helped me keep my little secret until I was ready to share the news – and those bold, bright colours scream confidence, so know one guessed a thing!

Second Trimester Pregnancy Fitness Fashion 

I’m so grateful there are so many prints and variations of the Contour Leggings, because they have been my absolute favourite all throughout pregnancy. The fabric is so soft and stretchy while the wide waistband sits comfortably on bump. I sized up to allow a little room for growth, but I can definitely see myself wearing these right into the birthing suite. My latest addition is the 7 A Day Print – it’s giving my autumn wardrobe such a playful pop of colour!

As fitted vests became more of a squeeze, I moved to looser tops and tees. A word of warning. Your favourite leggings of days gone by may become marginally more see-through as your bump grows, so having a little extra length in the back of your tops gives you a peace of mind at the squat rack. Both the Pacesetter and Flaunt It Vests work a treat. I’m also wearing the Pacesetter below with my Ilado maternity necklace, which contains a tiny little bell that makes a soft soothing noise baby is supposed to recognise when she joins us in January. I love this concept from Paris, and was so touched when my husband surprised me with such a thoughtful piece of jewellery!

Third Trimester Pregnancy Fitness Fashion 

I can’t quite believe it myself, but I’m already several weeks into my third trimester and I’m really enjoying dressing my bump. I’m coming to terms with my changing body and having fun accentuating my steadily growing workout companion. As a huge advocate of strength training and remaining active during pregnancy, it’s important to me that people see me excelling in my workouts. I feel a responsibility to showcase that lifting weights is an accessible and enjoyable form of exercise while expecting. If I can set an example and inspire one woman to lead a healthier pregnancy, then I’ve done something positive with my day.

For showing off my bump while moving confidently and comfortably, nothing beats a seamless option like the new oxblood Prism Leggings. Now that it’s getting colder out, I’m pairing it with the matching Reflect Seamless Top to warm up and transition in and out of the gym. As I write (after choosing my day’s outfit in the morning’s sub-zero temperatures), I’m wearing the new Drift Ski Base Layers, which are also seamless and have an equally soft and stretchy waistband that has remained comfy from morning clients through to my lunchtime dog walk (as pictured below) and now to my desk-based content work.

For more relaxed workouts, long weekend walks or the regular stretching I’m finding increasingly necessary now that third trimester stiffness is setting in, I swear by the Hatha Harems. They cocoon my tummy so it’s obvious I’m pregnant and not just full of post-brunch pancakes, but the waistband sits above bump so there is no friction around my growing middle. I will be training, practising yoga, brunching, working, napping and nesting with a plate full of Christmas leftovers in these until my bootcamp boss co-conspirator joins me in January… I’ll probably even wear them as I carry her home from the hospital!

If you don’t already follow me on Instagram, make sure to check out my profile @FitBritCollective, where I post daily pregnancy fitness tips and workout videos to keep you feeling safe, strong and confident through your unique pre and post natal wellness journey. I always welcome feedback and requests, so please don’t hesitate to comment or DM me and I’ll do my best to help! Until next time, thank you for reading and I wish you a fit, fashionable pregnancy. Brit xx

* Thank you to Sophie Keogh for taking the beautiful photographs used in this post.  

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Confession. Last night I had my first proper pregnancy meltdown. I’d been up since 5am, worked til close to midnight with next to no breaks in the middle, fuelled by my impending holiday, and completely forgot that 31 August marked the halfway point in my pregnancy. Not only did I realise I missed the occasion to celebrate my wee baby growing to the size of a mango, I was also distraught because I’d spent no time with my dog Murray and he was on the first ride out to his doggy daycare/holiday boarders in the morning. I cried. Somewhat hysterically. If I couldn’t be a good companion to Murray, how on earth was I going to mother my mango?!

I made it 20 weeks in without letting the hormones get to my head, but as it transpires exhaustion can derail even the sanest, healthiest fit pregnancy. Which is why I want to take this opportunity to share my pre-natal feelings and experiences so far. There are a multitude of physical, physiological and psychological changes to contend with during pregnancy, so it’s completely natural to feel a little overwhelmed.

I’m still learning as I go, and I’m fortunate to have some incredible clients and friends who are superhuman mums willing to share their own experiences with me. Hopefully (by simultaneously reminding myself that I’ve got this), I can equip you (assuming you, reader, are pregnant, or can mentally transplant yourself into the position of outstretching even your stretchiest leggings) with some useful tips and soundbites that stick with you when you need them most.

1. Pregnancy is an opportunity, not a disability

Straight away, there are a few no-gos when it comes to pre-natal training. Lying on your stomach is out, for a start. Getting too hot is not advisable either, so scaling back the intensity and avoiding exercise in heated studios or during the hottest part of a summer’s day is wise. There are mixed views about inversions, but unless you’re solid as a rock on your head/hands, those are probably out too. That means a time-out in my gymnastics training for a year or so, but aside from that I’ve made relatively few adaptations to my training in the early months. In fact, I have loved working with new parameters in my training and approaching pre-natal workouts as a new challenge rather than an impediment to my wellbeing. In many ways, I may be even healthier for it.

Many of my usual fitness priorities have received extra attention as a means of counteracting some of the potential strains of pregnancy. I’ve always tried to age-proof my spine and counteract years of sitting on my ass typing away to deadline with ample butt-boosting workouts. The glutes play a key role in preventing Lordosis (an exaggerated curve in your lower back) during pregnancy, so squats, deadlifts, bridges, step-ups and lunges remained centerstage on leg day. Catch up on my recent glute training guide if you haven’t already seen it.

Strong upper back muscles also help to keep your chest open and maintain excellent posture when you start slinging baby around like a kangaroo. Including lots of pulling movements like rows, pulldowns, pull-ups and flys means Baby Joey won’t be busting your back when you’re on his or her beck and call.

Here’s a round-up of simple pregnancy modifications to help you rule out the few pre-natal training no-nos while still maintaining an active lifestyle.

2. Strong abs make for killer cramps (and quiet signals)

I’m yet to experience any serious kicking from my future athlete (no pressure, piglet), but one consequence of beginning pregnancy with a six pack (now long gone) is a serious case of second trimester cramps. The softening of ligaments around the stomach causes painful cramps, and the tighter your muscles the bigger the impact. I certainly don’t regret the hard work I put in developing a strong core over recent years, but I’m trying to listen to my body when it subtly (and sometimes not so subtly) tells me that piking and planking are best done in moderation as my abs morph into a mango-sized human.

3. There’s no relaxing about relaxin

Speaking of softening ligaments, the hormone behind this response is called relaxin, and we get it in droves from early on in pregnancy. As well as ligaments, it softens the tendons connecting muscle to bone. As a consequence, it can be far more challenging to maintain the same tension in the body during weightlifting. I can feel my back and hips soften beneath the bar when I take to the squat rack, increasing my risk of injury if I push it too hard. Squatting throughout pregnancy is one of the best things you can do for your lean muscle mass, metabolism and pelvic floor, but this is the time to begin dropping weight and focusing on high reps with excellent form.

4. Your two perky new assets can be rather pesky

Always between two rather modest cup sizes, I can safely say I’ve never experienced breast pain during impact sports. Until now. I’m still between two sizes, but they’re certainly not letters with which I’m familiar, and the bounce factor when I don’t properly support my assets is astonishing. I’ve sized up in my Sweaty Betty sports bras and am opting for more supportive models paired with more moderate exercise so I can continue to enjoy the burn, without the bounce.

5. Find stillness wherever possible

Six months ago, stretch or yin based yoga classes would make my mind wander in every which direction except the one chosen for the focus of the meditation. Now when I’m feeling overwhelmed (which is often), I cue a slow flow YouTube sequence from Yoga With Adriene and let the world beyond my body, my brain and my bump melt away. The future has a way of getting pretty big and crazy when you’re about to be responsible for another human, so a bit of internal focus is sometimes the best antidote to the anxieties of pregnancy. As many yoga shapes become uncomfortable (like twisting and inverting), I am happily opting for balance and stillness.

As a side note, the stress hormone cortisol has the power to swing your pregnancy from a perfectly pleasant experience to a fraught year of fear, second guessing and sleep exhaustion. Taking the time to train your parasympathetic nervous system (in layman’s terms, the part of your body that chills you the f*$! out and offers clarity of mind) by slowing it all down is just as important as keeping up with the most active components of your wellbeing.

6. Movement is the best medicine

I’ve had a lot of people ask me how I can keep up with my busy schedule and rigorous exercise, but honestly I can’t imagine my first trimester would have been as plain sailing as it was without my early starts and constant movement. I didn’t get away nausea-free, but having client commitments distracted me from morning sickness and exercising during and outside of my classes ensured I had a constant supply of endorphins to get me through. At times I’ve overstepped (cue last night’s hysterics), and this is no time for sleep deprivation, but mindfully managing your timetable to include a bit of movement every day will give you the illusion of being in control. In reality, we’re never really in control. But what dream didn’t start with some form of illusion?

7. Athleisure is a maternity godsend

Aside from a couple pairs of maternity jeans, my wardrobe remains much the same as it was before pregnancy. Mind you, some of my more snug leggings are out and I’m favouring loose or open-backed tops over fitted vests and crop tops, but Sweaty Betty remains my go-to for day and weekend wear. In particular, the Power and Contour leggings are super soft and stretchy on bump, so I can feel as comfortable writing this blog as I do practising pull-ups in the gym. My Hey Jo’s with an adjustable waistband and high-waisted Figure Fit leggings have been generously forgiving, too.

8. Protein is paramount

While I can’t say I’ve been craving Marmite (sorry to the many enthusiasts among you, but yuck!) or sardines, one thing for which I do have a constant hunger is meat. As a growing baby uses up ample iron and magnesium stores, these recovery-boosting minerals need regular topping up. I’ve felt the consequences when I have too little protein; pregnancy DOMS is unlike any post-workout feeling I’ve ever experienced. I can’t advise on supplements as everyone is different and you should always check with your doctor before taking anything above and beyond your pre-natal vitamins, but getting a protein source into every meal will keep you moving less like a penguin and more like your pre-pregnancy self.

9. Vanity won’t cut it

I admire a set of well-sculpted abs as much as the next person, but my #fitspiration comes from a place far deeper than the Instagram selfie. I’m still not feeling particularly maternal, but I already know I want to show baby everything the world has to offer. That means having the strength to carry him/her to wonderful places, the energy to remain active without fatiguing and the endless supply of enthusiasm to laugh my way those long tiring days and nights when sleep is rationed and naps are shoe-horned between my duties as a new mum.

10. You’re on your own (and that’s OK)

Some people may be over-cautious… eg, my GP saying NO abs exercises or cardio for 9 months, with zero medical context or consideration for the fact that I’m strong, active and indeed qualified in pre and post-natal fitness. Some may be over liberal… I recently read a pre-natal training guide written by a CrossFit enthusiast that recommends burpees over a loaded barbell at 8 months pregnant. Because attempting to clear elevated metal objects at such a precious stage of pregnancy clearly sounds sensible, right?!

Accept advice with gratitude and take the morsels of wisdom that prove most useful, but also allow yourself time to tune out of the white noise (and there will be a lot of it) and tune into the best barometer there is: yourself. The process isn’t always joyful, your workouts (not to mention your body) won’t always look or feel the way you want them to, and the answers aren’t always immediately available. This is one journey that’s unique to you, and it must be accepted as such. I suspect the same will go for the next 20 odd years, but surely the best moments of life involve a little bit of winging it?

If you’d like to enjoy a fit pregnancy alongside me, there will still be a few weeks of Fit Brit Collective classes throughout September. My Oxfordshire fitness retreat in October is also open to pre-natal guests. I’ll be nearly six and a half months pregnant at the time, so I welcome the company from mums to be and their beautiful bumps, and will do my best to ensure this active and relaxing weekend gives you a little of the inspiration, energy and time you need to feel like the superhuman you are! 

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Maintaining your fitness during pregnancy can be hugely helpful in improving your experience during labour and during your post-natal recovery. Those special 9 months are the time to maintain a healthy lifestyle rather than actively look to increase your fitness. With a few simple exercise modifications for pregnancy, you can continue to feel fit and strong while knowing you’re taking care of both yourself and your baby.

For instance, if you enjoy weightlifting, you’ll look to use similar or slightly reduced weights than you did before pregnancy. If you enjoy running, you may well continue to enjoy running, but you may start to reduce the intensity of your runs and eventually scale back to lower impact exercise as your bump grows.

Find out if your favourite studios offer pregnancy classes, or which instructors are pre-natal qualified so they can help you make safe modifications to your ongoing training regime. Many yoga and Pilates providers provide specialist training to strengthen the areas that are most important as your centre of gravity changes, including your core, glutes and shoulders.

If you’re training solo, here are a few tips and modifications to ensure you’re exercising safely and effectively.

First trimester

During your first trimester, you can maintain much of your pre-pregnancy programme as long as you feel well. Dilating blood vessels during this period may cause a bit of lightheadedness, so be conscious of not moving too quickly from lying or seated to standing. Perform circuits of exercises on your feet, then move to the floor to perform exercises like planks and bridges.

Your heart is having to work extra hard to pump enough blood for both yourself and your growing companion, so you may find it harder to regulate your temperature (read – you’re likely to get hot and sweaty real fast!). Listen to your body and build in extra rest period to avoid overheating.

Second trimester

As your bump grows in second trimester, it’s best to avoid exercises on your back as the extra weight can affect blood flow from the legs to the heart. If you start seeing stars, it’s time to incorporate some minor exercise modifications for pregnancy.

Silver lining – some of those modifications will actually make an exercise more challenging (especially with that extra weight in your tummy), and this is a great time to introduce some new standing core work to add variety to your training. Adapt bridges by performing them on the hands rather than the shoulders. Crunching and twisting movements like sit-ups and bicycles will feel uncomfortable and rightly counter-intuitive as your bump takes shape, so look to replace them with moving tabletop, plank or bear modifications (sticking with abdominal hold exercises in which you were proficient before pregnancy) and standing abdominal work like resistance band palof presses and plate circles.

Third trimester

During your third trimester, it’s very important that you stick with low-impact exercise. Make sure to practice your pelvic floor Kegel exercises daily (including pelvic floor contraction and release), and swap jumping for stationary movements. You can continue to elevate the heart rate by moving quickly between exercises or incorporating travelling exercises like walking lunges, banded crab walks and monster walks and bear crawls. Work at up to 80% of your usual intensity (you should be able to maintain a conversation; or sing a little song to your workout buddy within) and stay hydrated.

My Ladies Who Lunge classes are currently paused while I focus on other professional pursuits, but you can read A LOT more about how to have a safe, strong and empowered pregnancy in my new book Mind, Body, Bump; The Complete Plan for an Active Pregnancy.