Pregnancy Exercise Course

Lesson 1 • Exercise Safety Guidelines and Screening

Introduces evidence-based prenatal activity guidelines and pre-exercise health screening tools. Proper screening prevents harm and establishes a legal and ethical foundation for instruction.

Lesson 2 • Physiological Changes During Pregnancy

Covers cardiovascular, musculoskeletal, and hormonal shifts across all three trimesters. Understanding these changes underpins every exercise modification taught in this course.

Lesson 3 • Trimester-Specific Exercise Principles

Defines how exercise intensity, volume, and type should shift across each trimester. Applying these principles ensures programming remains safe as pregnancy progresses.

Lesson 1 • Pelvic Anatomy and Function

Examines pelvic bones, ligaments, and the pelvic floor muscle group in the context of pregnancy. This knowledge is essential for designing exercises that support rather than stress pelvic structures.

Lesson 2 • Spinal Mechanics and Postural Alignment

Analyses lumbar lordosis changes and common postural deviations caused by a growing uterus. Corrective alignment cues reduce injury risk and improve exercise effectiveness.

Lesson 3 • Core Anatomy and Diastasis Recti

Covers the deep and superficial core muscles and the mechanism of abdominal separation. Facilitators learn to screen for diastasis recti and modify exercises accordingly.

Lesson 1 • Cardio Session Structure and Progression

Defines warm-up, main set, and cool-down protocols specific to prenatal cardio sessions. Structured sessions reduce adverse events and support consistent weekly progression.

Lesson 2 • Low-Impact Cardio Modalities

Surveys walking, swimming, cycling, and aqua aerobics as preferred prenatal cardio options. Each modality is evaluated for joint stress, accessibility, and trimester suitability.

Lesson 3 • Aerobic Exercise Intensity Monitoring

Teaches heart rate, perceived exertion, and talk-test methods for gauging prenatal cardio intensity. Accurate monitoring prevents overexertion and supports fetal oxygen delivery.

Lesson 1 • Core Strengthening Without Compromise

Selects core exercises that build functional stability while avoiding excessive intra-abdominal pressure. Safe core training reduces back pain and supports pelvic floor integrity.

Lesson 2 • Upper Body and Back Strength Exercises

Presents rows, presses, and shoulder exercises modified for postural changes and breast tissue growth. Upper body strength reduces neck and shoulder strain common in pregnancy.

Lesson 3 • Resistance Training Principles in Pregnancy

Applies general strength training principles—specificity, overload, recovery—within prenatal constraints. Understanding these principles allows safe adaptation of standard programming.

Lesson 4 • Strength Programme Design and Periodisation

Integrates lower body, upper body, and core work into a weekly prenatal strength schedule. Periodisation accounts for trimester fatigue patterns and symptom variability.

Lesson 1 • Integrating Pelvic Floor Work Into Sessions

Demonstrates how to embed pelvic floor cues and breathwork into strength and cardio programming. Seamless integration ensures clients receive pelvic floor training without separate isolated sessions.

Lesson 2 • Pelvic Floor Function and Dysfunction

Explains normal pelvic floor function and common dysfunctions such as incontinence and prolapse. This foundation enables facilitators to recognise when referral to a specialist is needed.

Lesson 3 • Kegel Exercises and Progressions

Teaches correct Kegel technique, common errors, and progressive loading strategies. Proper Kegel training reduces incontinence risk and supports postpartum recovery.

Lesson 1 • Stretching Safety in Pregnancy

Defines safe stretching parameters given relaxin-induced joint laxity and postural changes. Overstretching risks are identified and avoided through range-of-motion limits.

Lesson 2 • Relaxation and Stress Reduction Techniques

Presents progressive muscle relaxation, guided imagery, and restorative positioning for prenatal use. Stress reduction lowers cortisol, supports sleep, and improves overall pregnancy outcomes.

Lesson 3 • Key Muscle Groups to Stretch

Targets hip flexors, hamstrings, thoracic spine, and chest muscles most affected by pregnancy posture. Addressing these areas reduces pain and improves functional movement quality.

Lesson 1 • Documentation and Record Keeping

Establishes best practices for maintaining client records, consent forms, and session notes. Accurate documentation protects both the facilitator and client throughout the programme.

Lesson 2 • Monitoring, Reassessment, and Progression

Defines reassessment intervals and criteria for advancing or regressing a prenatal programme. Ongoing monitoring ensures the programme evolves with the client's changing needs.

Lesson 3 • Client Assessment and Goal Setting

Establishes a systematic intake process covering fitness history, symptoms, and pregnancy complications. Thorough assessment ensures programming is individualised and medically appropriate.

Lesson 4 • Designing a Trimester-Specific Plan

Applies trimester physiology to structure weekly exercise schedules with appropriate volume and intensity. Plans are flexible enough to accommodate symptom fluctuations and energy variability.

Lesson 1 • Multiple Pregnancies and Bed Rest Recovery

Addresses the unique demands of twin and triplet pregnancies and reconditioning after prescribed bed rest. Programming is significantly modified to reflect elevated risk and reduced capacity.

Lesson 2 • Diastasis Recti Management in Exercise

Provides a structured approach to modifying exercise for clients with confirmed abdominal separation. Facilitators learn to reduce separation severity and prevent worsening through programming.

Lesson 3 • Pelvic Girdle Pain and Symphysis Pubis Dysfunction

Identifies pelvic girdle pain triggers and adapts exercise to minimise asymmetrical loading. Clients with this condition require careful movement selection and load management.

Lesson 4 • Elite Athletes and Active Clients

Guides facilitators working with highly trained clients who wish to maintain learner performance during pregnancy. Evidence-based limits are applied without unnecessarily restricting capable clients.