Pregnancy changes everything — your body, your energy, your priorities. But it doesn't mean you have to stop training. With the right guidance, staying active during and after pregnancy is one of the best things you can do for yourself and your baby.
I'm Zara Smalley, a certified pre and postnatal personal trainer working across Pimlico SW1. I help expectant and new mums train safely, rebuild strength, and feel confident in their bodies — all from the comfort of home or in Pimlico's beautiful green spaces.
Why Train During Pregnancy?
Exercise during pregnancy isn't just safe — it's recommended. The NHS and the Royal College of Obstetricians and Gynaecologists (RCOG) both advise that healthy women should aim for 150 minutes of moderate activity per week throughout pregnancy.
The benefits are real:
Reduced back pain — strengthening your core and posterior chain supports your changing posture
Better sleep — regular movement helps regulate sleep patterns, even in the third trimester
Lower risk of gestational diabetes — active women have a significantly reduced risk
Easier labour and recovery — stronger pelvic floor and cardiovascular fitness make a measurable difference
Improved mood and energy — exercise releases endorphins and reduces anxiety during a time of major change
What Does Prenatal Training Look Like?
Every pregnancy is different, which is why I never use template programmes. Your training plan is built around your body, your trimester, and how you're feeling that day.
A typical prenatal session with me in Pimlico might include:
Modified strength training — squats, lunges, and upper body work adapted for each stage
Pelvic floor activation — targeted exercises to build strength and control
Breathing work — diaphragmatic breathing techniques that support both training and labour preparation
Mobility and stretching — keeping hips, spine, and shoulders moving freely as your body changes
Low-impact cardio — walking circuits, resistance band work, or light kettlebell flows
I bring all the equipment to you. Whether we train in your living room, your garden, or out in Ebury Square Gardens or Pimlico Gardens, every session is designed to be safe, effective, and enjoyable.
Exercises I Avoid During Pregnancy
Just as important as what we do is what we don't do. I programme around the following:
Lying flat on your back after 16 weeks
High-impact jumping or plyometrics
Heavy abdominal crunches or sit-ups
Exercises with a high fall risk
Overheating — I monitor intensity carefully, especially in warmer months
Postnatal Training: Rebuilding Strength After Birth
The postnatal period is about recovery first, performance second. Whether you had a vaginal birth or caesarean, your body needs time to heal — and the right programme to rebuild safely.
I typically recommend starting gentle movement from around 6 weeks post-birth (or 8–10 weeks after a C-section), once you've had your GP sign-off.
What Postnatal Training Focuses On
Pelvic floor rehabilitation — restoring function and preventing long-term issues like incontinence
Diastasis recti recovery — closing the abdominal separation that occurs during pregnancy
Core reconnection — rebuilding deep core strength from the inside out, not with crunches
Upper body and postural strength — counteracting the effects of feeding, carrying, and broken sleep
Gradual return to full fitness — progressing at a pace that respects your recovery
How Long Does Postnatal Recovery Take?
There's no fixed timeline. Some women feel ready to push harder at 3 months; others need 6–12 months before they're back to pre-pregnancy training. I meet you where you are and progress at your pace — no pressure, no comparison.
Why Choose a Specialist Pre/Postnatal Trainer?
Not every personal trainer is qualified to work with pregnant or postnatal clients. It requires specific certifications and an understanding of:
How hormones like relaxin affect joint stability
Safe exercise modifications for each trimester
Diastasis recti screening and management
Pelvic floor anatomy and rehabilitation
When to refer to a women's health physiotherapist
I hold a Level 3 Pre and Postnatal Exercise qualification and stay up to date with the latest evidence-based guidelines. Your safety is never a guessing game.
Training Locations in Pimlico
I come to you — no gym membership needed, no commute with a bump or a buggy. Popular training spots with my Pimlico clients include:
Your home — living room, spare room, or garden
Ebury Square Gardens — quiet, shaded, and perfect for outdoor sessions
Pimlico Gardens — riverside greenery with plenty of space
St George's Square — one of Pimlico's most beautiful garden squares
Warwick Square Gardens — peaceful and private for focused training
What My Clients Say
"I trained with Zara throughout my pregnancy and felt so much stronger going into labour. She knew exactly what was safe and always adapted sessions to how I was feeling that day." — Emily, Churchill Gardens
"After my C-section I was terrified to exercise again. Zara helped me rebuild my core safely and I'm now stronger than I was before pregnancy." — Rachel, Pimlico SW1
Frequently Asked Questions
Is it safe to exercise during pregnancy?
Yes — for most healthy pregnancies, exercise is actively encouraged. I'll ask about your medical history and any complications before we start, and I always recommend checking with your midwife or GP.
When can I start training after giving birth?
Generally 6 weeks after a vaginal birth and 8–10 weeks after a caesarean, with GP clearance. We start gently and build from there.
Do I need any equipment?
No. I bring everything — mats, resistance bands, dumbbells, kettlebells. All you need is comfortable clothing and water.
Can I train outdoors with my baby?
Absolutely. Many of my postnatal clients bring their baby along in the buggy. Fresh air is good for both of you.
How often should I train?
I recommend 2–3 sessions per week for best results, but even one session a week makes a significant difference during pregnancy and postnatally.
Book Your Free Consultation
If you're pregnant or recently had a baby and live in Pimlico SW1, I'd love to help you stay strong, recover safely, and feel like yourself again.
Book a free consultation or call me on 07717 716960 to chat about your goals.
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