By Coach Virginia Yakaboski, Women’s Health & Pre/Postnatal Specialist at Original Strength Institute
“I’m afraid to move…
How do I know what’s safe?
Will I hurt the baby?”
If you’ve asked yourself these questions since seeing those two pink lines, you’re not alone. Whether you were already an athlete or just beginning your wellness journey, the moment you find out you’re pregnant, everything changes. You begin to overanalyze every little thing—what you eat, how you sleep, how you move. It’s instinct. It’s normal. And it’s valid.
But here’s what I want you to know first and foremost:
You are strong. Your body is wise. And movement is not the enemy—it’s a powerful ally.
Step One: Trust Your Body
Pregnancy is an incredible opportunity to reconnect with your body in a new and empowering way. You’ll discover, maybe for the first time, just how tuned-in and communicative your body can be. You will feel what’s right, what’s too much, and what feels off. That deep inner wisdom? It’s real, and it matters. Trust it.
Step Two: Don’t Go It Alone
While your instincts are your superpower, pairing them with professional guidance is key. Pregnancy and postpartum are not the times to “wing it” when it comes to movement and recovery. That’s why working with a coach who specializes in pre- and postnatal training is so important.
At Original Strength Institute, I specialize in helping women feel strong, safe, and supported through every stage of pregnancy and beyond. With the right guidance, you can move with confidence, reduce discomfort, prepare for labor, and recover more smoothly after birth.
Not Sure What’s Safe? Here’s a Quick Guide
Let’s start with the ‘Don’ts’:
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❌ Skydiving
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❌ Scuba diving
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❌ Hot yoga or any high-heat activity
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❌ Contact sports or high-impact activities with fall risks (think horseback riding or mountain biking)
And the ‘Do’s’:
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✅ Lifting weights
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✅ Walking and hiking
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✅ Swimming
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✅ Yoga or Pilates (with prenatal modifications)
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✅ Dancing
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✅ Any other low- to moderate-impact activity that makes you feel good and energized
Can You Start Exercising While Pregnant?
This is a common myth I want to bust:
“You can only keep doing what you were already doing.”
Not true!
If you were inactive before pregnancy, you can start moving now. With the right support and sensible programming, it’s safe—and even beneficial—to begin strength training or general exercise while pregnant. Movement improves circulation, energy, sleep, and emotional wellbeing. It can ease pregnancy-related aches and pains and help you better handle labor and postpartum recovery.
In fact, think of pregnancy as the ultimate athletic event. You’re building a human. You’re going to birth that human. And then you’ll carry, rock, lift, and chase them for years. Training for that isn’t just okay—it’s smart.
Ready to Move With Confidence?
If you’re an expecting or new mom looking for guidance, I’d love to meet you. At Original Strength Institute, we offer a supportive, personalized path to help you move, feel, and live better through every stage of motherhood. You don’t have to figure it out alone—we’ve got your back (and core, and pelvic floor!).
Come see us. Let’s get strong—together.
📍 Original Strength Institute, Fuquay-Varina
📩 [virginia@os-institute.com or learn more at os-institute.com]
