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Should You Exercise During The 1st Trimester?

Posted February 16, 2021 by Williams 4343 0 0

It’s a common question for many women, especially if you’ve battled to conceive or have had trauma related to pregnancies in the past. There’s no doubt that exercise is beneficial

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Instagram
Butthole problems. If you’ve ever had kids, then you may know the interesting feeling of not being able to stop that wind from escaping. And it’s not always because your pelvic floor muscles are weak, sometimes it’s a tightness issue.

PSA: please do not actually stick a straw in your butt hole, but I do like these visualisations because it gets you FEELING things. We’ll typically start local with what is happening at the pelvic floor, and then go global to see what else in your musculoskeletal system is making this tricky for you.

I left my embarrassment about discussing bowel and bladder habits behind a long time ago, and I think we as a society need to remove the stigma associated with pelvic floor issues, because SO many people suffer in silence. 

At some point I will add more resources to the app beyond what’s already in there, so stay tuned!

#pelvicfloor #pelvicphysio #womenshealth #womensfitness #postpartum
bellystrongmom
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Butthole problems. If you’ve ever had kids, then you may know the interesting feeling of not being able to stop that wind from escaping. And it’s not always because your pelvic floor muscles are weak, sometimes it’s a tightness issue. PSA: please do not actually stick a straw in your butt hole, but I do like these visualisations because it gets you FEELING things. We’ll typically start local with what is happening at the pelvic floor, and then go global to see what else in your musculoskeletal system is making this tricky for you. I left my embarrassment about discussing bowel and bladder habits behind a long time ago, and I think we as a society need to remove the stigma associated with pelvic floor issues, because SO many people suffer in silence. At some point I will add more resources to the app beyond what’s already in there, so stay tuned! #pelvicfloor #pelvicphysio #womenshealth #womensfitness #postpartum
1 day ago
View on Instagram |
1/10
Another week, another workout! I don’t have much else to say today, other than I’d love to see you for a live workout or a catch-up on the Belly Strong app. You can try everything for free for the first 7 days, and if you’d like to stay, use the code BELLY20 for an extra discount ✨ (link in bio).

#pilates #onlinepilates #womensfitness #fitmom #muscletone
bellystrongmom
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Another week, another workout! I don’t have much else to say today, other than I’d love to see you for a live workout or a catch-up on the Belly Strong app. You can try everything for free for the first 7 days, and if you’d like to stay, use the code BELLY20 for an extra discount ✨ (link in bio). #pilates #onlinepilates #womensfitness #fitmom #muscletone
3 days ago
View on Instagram |
2/10
Half of me thinks this is the main reason my class-goers have been showing up lately 😆 but it IS pretty darn glorious to have air conditioning right now. 

#pilates #summer #womensfitness #toohot #fitness
bellystrongmom
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Half of me thinks this is the main reason my class-goers have been showing up lately 😆 but it IS pretty darn glorious to have air conditioning right now. #pilates #summer #womensfitness #toohot #fitness
4 days ago
View on Instagram |
3/10
Also, the number of patients who told me today, “Well I don’t know if this is normal because I know I’ve had kids but…” NO! Any leaking pee after having a child (whether it’s been 2 years or 50 years) is not normal! 

Common. Not normal. I take issue with use of the word ‘normal’ because that implies that it’s just something you have to live with. And as you can see, incontinence can have a variety of different causes, and it’s not a one-size fits all. BUT, there is a lot we can do if we can assess you and determine where the problem lies.

On another note, the look on women’s faces when I tell them I had another patient who was wetting herself at night, and all it took was a couple of days of diaphragmatic breathing to fix the issue completely 😆 And that’s because ‘Kegels = good pelvic floor’ has been so ingrained in us, that if someone tells us we don’t need them, it’s like it just doesn’t compute. 

I love it when these women go home and, despite all their doubts, give it a go, and realise that it actually works! 

So if you’ve been dismissing any of your symptoms as ‘just normal’, send me a DM, or go see a pelvic physio near you, but don’t just accept it.

#pelvicphysio #pelvicfloor #womenshealth #womensfitness #momlife
bellystrongmom
bellystrongmom
•
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Also, the number of patients who told me today, “Well I don’t know if this is normal because I know I’ve had kids but…” NO! Any leaking pee after having a child (whether it’s been 2 years or 50 years) is not normal! Common. Not normal. I take issue with use of the word ‘normal’ because that implies that it’s just something you have to live with. And as you can see, incontinence can have a variety of different causes, and it’s not a one-size fits all. BUT, there is a lot we can do if we can assess you and determine where the problem lies. On another note, the look on women’s faces when I tell them I had another patient who was wetting herself at night, and all it took was a couple of days of diaphragmatic breathing to fix the issue completely 😆 And that’s because ‘Kegels = good pelvic floor’ has been so ingrained in us, that if someone tells us we don’t need them, it’s like it just doesn’t compute. I love it when these women go home and, despite all their doubts, give it a go, and realise that it actually works! So if you’ve been dismissing any of your symptoms as ‘just normal’, send me a DM, or go see a pelvic physio near you, but don’t just accept it. #pelvicphysio #pelvicfloor #womenshealth #womensfitness #momlife
1 week ago
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4/10
There are 4 different abdominal muscles. And so toning the abs is not just about crunches, but a whole lot more. I like this little combination because it gets us using all of the different muscle groups.

I cherry picked some of these exercises from our Live Pilates this morning. Out of all of the different kinds of workouts I’ve done, I feel like Pilates has been the best when it comes to abdominal tone, especially after having kids!

If you’d like to join me on the Belly Strong app, follow the link in my bio ✨

#pilates #womensfitness #coreworkout #abworkout #fitmoms
bellystrongmom
bellystrongmom
•
Follow
There are 4 different abdominal muscles. And so toning the abs is not just about crunches, but a whole lot more. I like this little combination because it gets us using all of the different muscle groups. I cherry picked some of these exercises from our Live Pilates this morning. Out of all of the different kinds of workouts I’ve done, I feel like Pilates has been the best when it comes to abdominal tone, especially after having kids! If you’d like to join me on the Belly Strong app, follow the link in my bio ✨ #pilates #womensfitness #coreworkout #abworkout #fitmoms
1 week ago
View on Instagram |
5/10
I am a big fan of localised pelvic floor muscle strength/Kegels, especially in initial phases where women may lack coordination and power within the pelvic floor itself. 

But the pelvic floor is not just squeezing and releasing. As the bottom of our core canister, it’s literally involved in anything that we do - especially when it comes to generating power and force, which is an integral part of most sports and athletic activities. 

And so we need to train the pelvic floor with this in mind. Quick loaded movements. Jumping. Functional movement patterns. Isometric holds. This is where I get excited because there are so many novel ways in which to work more than just the pelvic floor by itself, but address how the entire body works with it.

As a pelvic physio and mom of two with my own pelvic floor issues to navigate, what you see is not just general advice but my own personal therapy.

So what are your thoughts? Have you come across any other helpful strategies?

#pelvicphysio #pelvicfloor #womensfitness #fitmom #momlife
bellystrongmom
bellystrongmom
•
Follow
I am a big fan of localised pelvic floor muscle strength/Kegels, especially in initial phases where women may lack coordination and power within the pelvic floor itself. But the pelvic floor is not just squeezing and releasing. As the bottom of our core canister, it’s literally involved in anything that we do - especially when it comes to generating power and force, which is an integral part of most sports and athletic activities. And so we need to train the pelvic floor with this in mind. Quick loaded movements. Jumping. Functional movement patterns. Isometric holds. This is where I get excited because there are so many novel ways in which to work more than just the pelvic floor by itself, but address how the entire body works with it. As a pelvic physio and mom of two with my own pelvic floor issues to navigate, what you see is not just general advice but my own personal therapy. So what are your thoughts? Have you come across any other helpful strategies? #pelvicphysio #pelvicfloor #womensfitness #fitmom #momlife
2 weeks ago
View on Instagram |
6/10
Who doesn’t love a good hip burner series? This is one of the sets we worked through in our 45 minute live workout this morning, and I think it was my favourite. Despite feeling like my legs didn’t work quite right immediately after 😅

I do like working at that 90° hip angle, just because it gives the glutes so much length, and we’re contracting it over a pretty big range which can be a lot of work (in a good way though). 

If you’re not on the app yet, you’ll find the sign-up link in my bio. 7 days free, and use the code BELLY20 for an extra discount if you want to stay after that! 

#pilates #onlinepilates #womensfitness #hipworkout #fitmom
bellystrongmom
bellystrongmom
•
Follow
Who doesn’t love a good hip burner series? This is one of the sets we worked through in our 45 minute live workout this morning, and I think it was my favourite. Despite feeling like my legs didn’t work quite right immediately after 😅 I do like working at that 90° hip angle, just because it gives the glutes so much length, and we’re contracting it over a pretty big range which can be a lot of work (in a good way though). If you’re not on the app yet, you’ll find the sign-up link in my bio. 7 days free, and use the code BELLY20 for an extra discount if you want to stay after that! #pilates #onlinepilates #womensfitness #hipworkout #fitmom
2 weeks ago
View on Instagram |
7/10
Sometimes it’s just really nice to hear that you’re doing a good job. 

I enjoy Pilates a lot. As I’ve grown professionally, it’s become an amorphous combination of standard Pilates and everything I’ve learned about the human body and movement over the years. Which I think is what makes it interesting, and potentially a bit different from what people expect. Because I’m not just doing moves, I’m addressing movement patterns.

In-person classes are pretty much full now 😅 but if you’d like to join me virtually on the app, drop me a DM and I’ll give you all the details x 

#pilates #womensfitness #onlinepilates #pelvicphysio #fitmama
bellystrongmom
bellystrongmom
•
Follow
Sometimes it’s just really nice to hear that you’re doing a good job. I enjoy Pilates a lot. As I’ve grown professionally, it’s become an amorphous combination of standard Pilates and everything I’ve learned about the human body and movement over the years. Which I think is what makes it interesting, and potentially a bit different from what people expect. Because I’m not just doing moves, I’m addressing movement patterns. In-person classes are pretty much full now 😅 but if you’d like to join me virtually on the app, drop me a DM and I’ll give you all the details x #pilates #womensfitness #onlinepilates #pelvicphysio #fitmama
3 weeks ago
View on Instagram |
8/10
It surprises people to know that there is a huge variety in what classifies as a normal bowel movement pattern. Anything from 3 times a day, to every 3 days, could be ‘normal’ for someone. 

Regardless, it’s something we do pretty frequently, and if our mechanics aren’t great, it can cause issues. For example, prolapse, haemorrhoids, anal fissures, pelvic floor dysfunction etc.

There’s a lot more that can be said, but I always go back to these three tips:

1. Knees higher than hips. This helps to relax the pelvic floor, and we NEED the pelvic floor to relax to open the butt hole.

2. Lean forward. This literally helps to create a nice straight ‘poop shoot’ for the poop to slide right on out.

3. Breathe! Often people go right to straining and pushing as hard as they can, but this can have the opposite effect of clamming things up. 
I often just suggest starting with some slow deep diaphragmatic breaths, and you might find that this naturally gets the poop moving through the rectum and out the back end. 
We can also use our inhales and exhales to coordinate with some gentle pushing to help get things out.

Diet and supplements and all that are also important, but for today I just want to leave you with this. Next time you’re on the loo, give it a try.

If you’re struggling with constipation or other issues pooping, SEE A PELVIC PHYSIO. You don’t have to suffer in silence! Also happy to answer any questions if you shoot me a DM.

#pelvicfloor #pelvicphysio #poop #womenshealth #bowelhealth
bellystrongmom
bellystrongmom
•
Follow
It surprises people to know that there is a huge variety in what classifies as a normal bowel movement pattern. Anything from 3 times a day, to every 3 days, could be ‘normal’ for someone. Regardless, it’s something we do pretty frequently, and if our mechanics aren’t great, it can cause issues. For example, prolapse, haemorrhoids, anal fissures, pelvic floor dysfunction etc. There’s a lot more that can be said, but I always go back to these three tips: 1. Knees higher than hips. This helps to relax the pelvic floor, and we NEED the pelvic floor to relax to open the butt hole. 2. Lean forward. This literally helps to create a nice straight ‘poop shoot’ for the poop to slide right on out. 3. Breathe! Often people go right to straining and pushing as hard as they can, but this can have the opposite effect of clamming things up. I often just suggest starting with some slow deep diaphragmatic breaths, and you might find that this naturally gets the poop moving through the rectum and out the back end. We can also use our inhales and exhales to coordinate with some gentle pushing to help get things out. Diet and supplements and all that are also important, but for today I just want to leave you with this. Next time you’re on the loo, give it a try. If you’re struggling with constipation or other issues pooping, SEE A PELVIC PHYSIO. You don’t have to suffer in silence! Also happy to answer any questions if you shoot me a DM. #pelvicfloor #pelvicphysio #poop #womenshealth #bowelhealth
3 weeks ago
View on Instagram |
9/10
So the only set of dumbbells I could find was a 3kg pair. I’d originally planned to go lighter, but I guess not today lol. I actually surprised myself because the last time I did a session with this weight, I struggled with a few things, but today was pretty manageable! 

Join me on the Belly Strong app every week for a 45min live workout. Sign-up link is in my bio. You’ll get a 7-day free trial on signing up, and if you use the code BELLY20 you’ll get an extra little discount if you decide to stay ✨

#pilates #onlinepilates #womensfitness #fitmom #coretraining
bellystrongmom
bellystrongmom
•
Follow
So the only set of dumbbells I could find was a 3kg pair. I’d originally planned to go lighter, but I guess not today lol. I actually surprised myself because the last time I did a session with this weight, I struggled with a few things, but today was pretty manageable! Join me on the Belly Strong app every week for a 45min live workout. Sign-up link is in my bio. You’ll get a 7-day free trial on signing up, and if you use the code BELLY20 you’ll get an extra little discount if you decide to stay ✨ #pilates #onlinepilates #womensfitness #fitmom #coretraining
3 weeks ago
View on Instagram |
10/10
Follow

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