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Pregnancy & Postnatal Exercise

Activity through pregnancy agreed with your midwife, daily pelvic floor work, core restoration after birth and a graded, test-based return to running, lifting and sport.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Pregnancy & Postnatal Exercise, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

196

Starter tasks

🏋️ Fitness & Sport

Pregnancy & Postnatal Exercise

Staying active safely through pregnancy and rebuilding afterwards, with pelvic floor work, core restoration and a gradual return to running or lifting.

  1. Exercise conversation with your midwife or doctor
  2. Pregnancy exercise stop signs card
  3. Pre-pregnancy activity baseline record
  4. Pregnancy and postnatal training log
  5. Briefing your coach, trainer or class instructor
  6. Maternity sports kit that fits as you grow
  7. Finding a women's health physiotherapist
  8. Keep, adapt or pause decision for your current sport
  9. First trimester movement plan around nausea and fatigue
  10. Daily pelvic floor muscle training
  11. Weekly pregnancy activity minutes
  12. Twice-weekly pregnancy strength session
  13. Monthly bump check of exercises to adapt
  14. Pre-session heat and hydration routine
  15. Antenatal appointment activity update
  16. Daily pram walk build-up
  17. Weekly postnatal rebuild planner
  18. Pelvic floor symptom check after harder sessions
  19. Training rules for broken-sleep weeks
  20. Connection breath for the pelvic floor and deep core
  21. Abdominal separation self-check with your physio
  22. Lifting babies, car seats and prams with less strain
  23. Adapting exercises as the bump grows
  24. Pelvic girdle pain recognition and everyday adjustments
  25. Birth preparation positions and breathing practice
  26. Reading your country's pregnancy and postpartum activity guidance
  27. Postnatal core restoration progressions
  28. Choosing a pregnancy or postnatal exercise class
  29. Swapping running for lower-impact cardio
  30. Running buggy choice
  31. Fitting sessions around feeds, naps and childcare
  32. Feeding and training logistics
  33. Nap-time home workout kit on a small budget
  34. Gym membership freeze, switch or keep decision
  35. Final four weeks before the due date
  36. First six weeks after birth gentle movement plan
  37. Postnatal check exercise questions
  38. Postnatal pelvic health physio assessment
  39. Return-to-running readiness tests
  40. First heavy lifting session back after birth
  41. First postnatal race or buggy run event
  42. Exercise recovery after a caesarean birth
  43. Recovery after a perineal tear or assisted birth
  44. Training through a pregnancy with a toddler at home
  45. Pregnancy complications and specialist-guided activity
  46. Partner support for training time and recovery
  47. Movement and mood in the postnatal year
  48. Competitive athlete pregnancy and comeback plan
  49. Prolapse-aware training with a pelvic health physio
  50. Return to high-impact and contact sport after birth

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Exercise conversation with your midwife or doctor

Most people with an uncomplicated pregnancy are encouraged to stay active, but the right limits depend on your history, your sport and anything found at scans and check-ups. A planned five-minute conversation at an early antenatal appointment, with your current routine written down, turns vague reassurance into specific, recorded answers you can train by.

First tasks

  • Write a one-page summary of your current weekly training and sports
  • Add three specific questions about your sport for the next antenatal appointment
  • Record the answers in your training log the same day
  • Ask again after the mid-pregnancy scan whether anything has changed

Pregnancy exercise stop signs card

Bleeding, fluid leaking, chest pain, dizziness, a painful swollen calf, regular painful tightenings or a baby moving less are signs to stop and get checked, not to push through. Writing your maternity service's own list and its phone number on one card, kept in your gym bag and on your phone, means nobody has to remember it mid-session.

First tasks

  • Find your maternity service's warning signs for exercise in pregnancy
  • Write the signs and the maternity triage number on one card
  • Save a copy of the card in your phone notes
  • Show the card to your partner or training buddy

Pre-pregnancy activity baseline record

Guidance usually says to carry on with what your body is used to, which only helps if you know what that was. Recording your usual weekly minutes, working weights, paces and sports from the months around conception gives a reference point for every later decision, and a realistic picture of what the postnatal rebuild is aiming back towards.

First tasks

  • Scroll back through your watch or app for the last three months of sessions
  • Write your typical weekly minutes and main sessions in one note
  • Record recent working weights, paces or class levels
  • Save the baseline at the front of your training log

Make it yours.

Install Pregnancy & Postnatal Exercise, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.