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February 18, 2021 4 min read

The delightful Genevieve and Olivia, founders of VIVA Pilates, have recently launched a new prenatal program Bumpacise. Their online prenatal exercise & nutrition program is designed to help all mums-to-be stay active and healthy during their pregnancy. All of us at DockATot loved this new program and thought our new mama-to-be community would also love to hear about it!

VIVA Pilates have kindly put together this handy list of 5 do's and don'ts of exercise during pregnancy.

Enjoy x

P.S: If you are experiencing any pain, have any existing medical condition or are concerned about exercising during pregnancy, please contact your health professional for advice.


So, you’re pregnant?! Congratulations! There must be a whole heap of things going through your head right now! And it’s super common to want to feel your best and be your healthiest for the impending arrival of your bubba. And this is a fantastic idea for your mental and physical wellbeing and can also help you to have a safe and smooth delivery when the time comes.

But before you launch in - here’s VIVA’s top 5 Do’s and Don’ts for exercise during pregnancy!


Do start by having a chat to your Health professional to make sure that you’re fit and health to exercise and see if there’s anything you should avoid or that would be particularly great for you as an individual. You may also find it helpful to consult with a Pelvic Floor Physio who can also provide great tips and tricks on strengthening your pelvic floor and how to make sure it releases when the time comes for delivery! 

Don’t rush headfirst into a brand-new exercise program that you’ve never done before without consulting a qualified fitness professional! Now’s not the time to launch your career as a professional athlete BUT it is most definitely the time to engage a fitness professional who knows what they’re talking about! There’s some very specific things that you need to know about exercise during pregnancy (including that sit-ups may lead to a potbelly post-baby) and most fitness professionals will be able to guide you through and provide you with some handy hints to ensure you’re not doing more harm than good! 

Do use this time to focus on building your strength and endurance! Not only for delivery but also for once you have had your bub! The mental and emotional demands of being a Mum are many and varied but what we often ignore is that there’s also a physical demand on the body! Feeding, lifting and moving and even soothing your bub will all require a lot of physical strength, especially as your bub grows and develops and starts to get heavier! Building upper back strength will to stand you in good stead for feeding and even help combat the effects of your growing bust! While developing your upper body strength will ensure you’re able to have bub in arms for long periods on those days that that’s the only thing that seems to settle them! 

Don’t overheat, workout to the point of exhaustion, push through feeling faint and dizzy or feel that every day you must be better than you were yesterday! In pregnancy, your body is ever-changing, and your energy levels will vary from day to day - you are growing a human after all! It can be tough work! So, listen to your body, work to your level and never feel like you have to push a level higher than what you’re comfortable with! In fact, one of the easiest tests that you can apply to your workouts is “The Talk Test” - at VIVA we encourage you to maintain a level where you can always comfortably carry a conversation! 

Do find a program that you can trust that offers variety and will keep you moving the whole way through your pregnancy! VIVA's Bumpacise Program is specifically designed to step you through each phase of your pregnancy and ensure that you’ve got an experienced trainer with you every step of the way. The program provides Upper Body, Lower Body, Total Body, Core & Cardio exercise options and ensures a well-rounded approach to your health and fitness throughout all stages of your pregnancy! 


So, don’t delay, join VIVA Founders, Genevieve and Olivia and let them guide you through your pregnancy exercise journey from the comfort of your own home! 


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Simplifying life for new parents, DockATot is your extra set of hands.

The multi-functional DockATot is the perfect place for your baby to lounge, play, rest, cuddle, and enjoy  tummy time. The DockATot is here for you no matter where the day takes you! Created to mimic the womb and voted as a must-have baby product, parents and babies around the world love DockATot.

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