Pregnancy Exercise

Congratulations on your pregnancy and for seeking out information regarding SAFE exercise during this period.

Despite what you may hear when you are pregnant, we have moved on from the age old advice of not to do any exercise during pregnancy. I certainly heard this a lot during my first pregnancy, mainly from well meaning relatives. I was worried I would harm my baby if I did too much, but for the majority of pregnant women, the benefits of exercise far outweigh any potential risks and this is evident in current pregnancy exercise guidelines. Ensure that you have clearance from your medical provider to exercise.

So why exercise during pregnancy?

  • Reduce pain and discomfort as your body changes throughout pregnancy.
  • Prepare your body for labour and birth process.
  • Assist with a quicker recovery post birth.
  • Prepare your body for the physical demands of motherhood (nursing/carrying baby, lifting car seat/pram etc).
  • Reduces your risk of developing gestational diabetes, high blood pressure, urinary incontinence, low back pain, excessive weight gain, depression/anxiety.

How can Empower Me Fitness help you during your pregnancy?

We work with you to ensure the exercises/activities you choose to do are safe as you progress through your pregnancy. As your belly grows and your body changes, your goals and the types of exercise/activities you can do may change. Everyone has a different pregnancy experience so we help you monitor for signs and symptoms of pelvic floor & core dysfunction and recommend modifications or alternatives so you can achieve your pregnancy exercise goals safely.



Although we don’t currently run any specific pregnancy exercise class, all classes run by Empower Me Fitness are safe for pregnancy. We understand that all women have different bodies and different experiences during pregnancy so all exercises can be either modified or switched for something suitable for your comfort and stage of pregnancy, whilst still working towards your goals. 

Click here to find out more about our classes.

Personal Training


Still working? Classes not your thing? We also offer individual personalised programs for you to complete at home. This option includes regular contact with your trainer and regular revision of your program to ensure it suits your current needs taking into consideration what stage of pregnancy you are in.

For more information, click here. 

Pregnancy Exercise Guide


I’d love to help every pregnant mama in Dunedin experience the many benefits of exercise during pregnancy. As a busy mum with a small business, sometimes our schedules don’t align & we are unable to work together. This FREE Pregnancy Exercise Guide will give you a better understanding of how to exercise safely during pregnancy.

Pelvic Health

During (or even before) pregnancy is a great time to learn more about your pelvic floor.

Why? It’s an important muscle group in your body that does a lot of the heavy lifting during pregnancy and childbirth. 1/3 of women experience pelvic floor dysfunction after having a baby so gaining a better understanding of your pelvic health now, means you can reduce your risk of developing dysfunction.

You may have heard of kegels or pelvic floor exercises to strengthen the pelvic floor, but did you know you can also experience dysfunction with a  pelvic floor that is too strong?

Every body is different, so that’s why at Empower Me Fitness, we recommend all women get checked by a womens health physio during pregnancy and after birth. You can find details of Women’s health physio’s in Dunedin here.

Free Guide – Understanding your Pelvic Floor

Got a question about Pregnancy Exercise or Pelvic Health? Fill out for form below.

Contact Me

I would love to hear from you!

Please get in touch if you have any questions & I’ll be in touch shortly.

Phone: 0204 006 7441


Facebook: @empowermefc