Pregnancy Personal Training

Training Programs for Pregnant Women

Over the last 5 years in Dubai and throughout their own careers, our team of personal trainers (including our female personal trainers) have helped hundreds of women from the time they have heard the news of their pregnancy right up to childbirth and in post-partum.

The science on pregnancy fitness encourages health and fitness programs and training sessions for a variety of reasons. In the United Kingdom, Oxford University Hospitals issue guidance such as this leaflet which recommends staying active during pregnancy to help control blood glucose levels and mitigate gestational diabetes, whilst the American College of Obstetricians and Gynecologists recommend that healthy pregnant women should aim for 150 minutes of moderate-intensity exercise each week.


I have Diabetes, is it safe for me train while pregnant?

Physical activity and exercise are vital tools for diabetics to lower blood sugar levels, improve insulin sensitivity and control blood pressure and cholesterol. One of the major risks for pregnant diabetics is associated with fetal macrosomia, which is excessive growth of the baby which can lead to musculoskeletal defects and potential complications in birth. Maintaining a solid exercise program under the expert guidance of one of our personal trainers in coordination with your Doctor can help, in fact, research has shown that exercise whilst pregnant tends to lead to babies which are several ounces lighter.

Want to research this more? Check out this guidance on Exercising during pregnancy with Diabetes by Dr Gary Scheiner MS, CDE.

Is it ok to train with a history of back pain or back injury?

It is common for many women to experience back and pelvic pain while pregnant, with the intensity and duration of such pain being different in each individual case. Our personal trainers have deep expertise in injury rehabilitation and recovery, which is why they are able to create a comprehensive fitness program that strengthens problem areas including your back and lower back, whilst working around injuries to minimise their impact on your fitness whilst pregnant.

I have never trained before and am pregnant, what do I do?

In our experience, the UAE is somewhat special in the prevalence of what many trainers call 'skinny fat'. This is the phenomenon that we come across every day of women who are not overweight, however have very little muscle mass and thus are extremely unfit. As your pregnancy progresses, you will be putting additional weight on the same joints and muscles that will be unused to shouldering such weight, which is why exercising under the watchful eye of an expert will help to get your body into the best possible position for a healthy pregnancy and postpartum.

Is prenatal training focused on Cardio or Strength?
How does pregnancy training change in the first second or third trimester?


The long-held view that it is best for women to rest and limit their movement during pregnancy has long been discounted by experts. Inactivity during pregnancy will pose a far greater risk to you and your baby’s health. It is now widely accepted and recommended to stay fit and healthy throughout your pregnancy.

A prenatal exercise program will always require your Doctor’s approval, but you will find that in the vast majority of cases Doctor’s will go out of their way to encourage you to work out, the intensity of the workouts will be determined by a multitude of factors that include how your level of fitness prior to your pregnancy, your lifestyle and pre-existing medical conditions and medical history.

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personal trainer weight loss prenatal and postnatal pelvic floor prenatal training postnatal training

In addition to this, prenatal exercise has been shown to decrease the risk of high blood pressure and preeclampsia, whilst strength training that is overseen by one of our prenatal personal training experts can help with decreasing the severity of lower back pain that is often associated with the later stages of pregnancy.

Exercise has also been shown to enhance mood, the release of endorphins after a workout can help to prevent symptoms of depression that can sometimes come with pregnancy or postpartum, in addition to helping you sleep better, the prevention of weight retention also helps because having a stronger body means you are able to more robustly return to pre-pregnancy fitness levels.

exercise during pregnancy


A pregnancy is a time of dramatic changes in your body, these can leave you feeling overweight, tired and out of shape. In our experience we have found that the vast majority of new mothers are very keen to get their figure back or even improve it. There is no doubt that postnatal personal training with one of our postnatal personal trainers is definitely the quickest, safest and most effective method of achieving your post-preganancy body goals.

Our Postnatal personal training specialists are experts at creating an effective exercise program that will help be tailored to your specific and unique physical needs as a postnatal mother, helping you to get strong, lean and energised whilst keeping you motivated every step of the way.




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