Congratulations on your pregnancy! To think that within just 9 months you'll be blessed with a little bundle of joy. But in the meantime, you'll have to put up with piling on the pounds, experiencing back pain, morning sickness, and constipation. Or do you?

Trust us ladies when we say that not all hope is lost; studies have showed that exercising during pregnancy can help relive all of the normal unpleasant side effects of being pregnant.

There are those who believe that once you become pregnant, you should limit your movements for the next 9 months and only deal with with your body issues after the pregnancy. But it's time to snap out of that frame of mentality ladies!  As long as you are are expecting a normal pregnancy and there no complications, then exercise shouldn't be much of a problem.

For those of you who were exercising even before you became pregnant, maintaining your previous workout routine (assuming you are not into extreme sports) should be fine. You might need to make a few modifications here and there, so be sure to consult with a proper fitness trainer as well as your physician. Ensure that they have the proper knowledge in this particular area.

Now that we have you all worked up, it's time to look at some simple dos and don'ts. Needless to say, it is important to consult with your doctor beforehand (one who is an advocate for exercise and not pills) before you try any of these workouts below. And remember that certain medical conditions might need special attention or limited exercise:
Good exercises
  • Walking on a treadmill or any even surface. Be sure to wear proper footwear.
  • Aqua class is very good as your weight is supported by the surrounding water pressure, making it easier to move around.
  • Indoor cycling. Outdoor is not recommend as your shifting centre of gravity could affect your balance.
  • Light strength training is fine, avoid straining yourself.
Avoid These Moves
  • Bouncing movements, so hip-hop class may have to wait.
  • Jarring, step class can cause this, or any exercise that involves a lot of up and down motion.
  • Leaping, again the Special Forces assault course will have to wait.
  • Sudden changes of direction, squash, football, dancing.
Things to watch for
  • Make sure you take on lots of fluids before, during and after exercise.
  • Start gradually and slowly build up from there.
  • Wear comfortable loose fitting clothes.
  • Avoid lying on your back after the first trimester to prevent the fetus from pressing against one to the main arteries supplying blood to you your head.
  • Be careful with stretching especially towards the end. The reason is that your body will be releasing hormones that increase the elasticity of your joints which can easily lead to an injury.
  • Above all else, always listen to your body.
When to stop
  • When you feel dizzy or light headed.
  • When you experience any unusual pain.
  • When you experience an exceptionally fast heart beat.
Stop and see your doctor
  • If you experience any vaginal bleeding.
  • If you notice fluid leaking from your vagina.
  • If you experience any uterine contractions.

This article was contributed by Jason Moriarty, the Lead Instructor of Rebel Bootcamp in Subang Jaya and Brickfields who was featured in Episode 10 of the Biggest Loser Asia Season 2.  For further inquiries, check out or email