How to Feel Amazing During and After Pregnancy

Blog Content Interviews // September 19, 2017

By Nina Didner
Owner, Bodi Revive
Certified GYROTONIC® & GYROKINESIS® Instructor
Certified Personal Trainer

It’s curious that one of the most incredible miracles the human body can do wreaks so much physical havoc. I’m talking about pregnancy. Yes, an amazing little creature emerges that parents instantly fall in love with, but the poor mother spends the next several years mending her body.

Thankfully, the GYROTONIC® Method exists to help handle the physical changes of pregnancy, strengthen the body more quickly afterwards, and provide much needed, gentle movement throughout.

Below are some suggestions for maximizing Gyrotonic exercises and principles during this time. Always consult with your physician for specific exercises guidelines for your pregnancy.

1. Keep Moving, Gently!

Among the many benefits to moving during pregnancy include decreased back pain and constipation and possibly a lower risk of gestational diabetes. The American Congress of Obstetrics and Gynecologists suggests 150 minutes weekly of moderate aerobic activity, which could include Gyrotonic sessions.

Photos provided by Nina Didner

However, it’s also important to avoid a sudden increase in intensity during pregnancy. This relates to the number of times per week you exercise, as well as level of the exercise, speed, number of repetitions, and weight provided either for support or resistance.

A former client who described herself as a life-long athlete and avid exerciser said that:

“Gyro is the one method that enabled me to stay active because it gently and safely opened up my body and connective tissue while making me feel lighter, even during those last few weeks. Don’t be fooled: It’s definitely a lot of work!!! Even post-natal, it’s a perfect balance to my normal high intensity workouts like running and barre.”

2. Plan your trimesters wisely

Trimester #1 

Core: Until a client starts to show, there are no specific contraindications to movement, so this is a great time to focus on comfortable abdominal and spine strengthening exercises. It will be more challenging to strengthen these muscles later on. It’s also optimal to stretch the abs as well to help ready the area for the upcoming expansion.

Breathing: This is also a good opportunity to start working on diaphragmatic breathing, specifically by expanding the rib cage posteriorly and laterally during inhalation and feeling the transverse abs connect on exhalation.

Pelvic Floor: The concept of “narrowing” and training the pelvic floor to be elastic are also key and easier to feel during this time.

Flexibility: Relaxin secretion peaks for the first time during the 1st trimester, so it is particularly important to watch out for overstretching. New clients may want to work in a comfortable range, while existing clients may want to be mindful of their pre-pregnancy ranges. Continue being mindful of ranges throughout the trimesters.

Trimester #2

Modifying Movements: You may want to start modifying ranges of motions and movements. Avoid prone and supine positions. Use yoga mats, pillows, cushions, and the green wedge to help adjust the supine incline. Try to limit supine hamstrings to 15 minutes or less or before you feel discomfort.

Special Points: When doing the supine hamstring series, allow the legs to turn out as needed and try to keep the legs from going too low or too high as these may strain the back. Also, remember to avoid overstretching through all three semesters of pregnancy.

Coming Off the Bench: To help roll off the bench gently, stools can be placed on the side of the bench to offer more support for coming upright via the side.

Trimester #3

Adjust Exercises and Length: The goal is to keep moving as much as comfortably possible and continue to work on breathing, which will help with labor. It may be helpful to do shorter, more frequent sessions, i.e. thirty minutes four times per week instead of two hour-long sessions.

3. Listen to Your Body

Every women experiences pregnancy and the post-partum period differently. It’s important to respect your unique challenges and enjoy the times when you do feel well. If an exercise doesn’t feel comfortable, you probably shouldn’t do it.

Personally, I felt dizzy and nauseous when lying down during my first trimester, but I also was able to resume moderate activity quicker after giving birth.

4. Work Back Slowly

It takes about 40 weeks to grow and deliver a human being, so expect the road back to pre-pregnancy strength to take at least equally long.

While it might be tempting to jump right into intense activity to lose “baby weight,” it is also important to regain core and pelvic floor strength. Heavily modified Gyrokinesis exercises can be a quick home routine to start from as soon as one is cleared for movement, and Gyrotonic concepts can effectively rebuild the neuromuscular connections that might have been lost. For example, the idea of “pulling up the vagina” rather than “trying to not to pee” can be a more effective cue to engage the pelvic floor.

Another client commented,

With simple prompts she helped me regain muscle tone that had been lost since the birth of my son almost 10 years earlier. I do the simple exercises she suggested daily and have seen a world of difference in both my pelvic floor and lower abdominal tone.”

If you listen to your body and work with your physician to determine the appropriate exercise intensity/contraindications, Gyrotonic exercises can be a great way to stay more mobile and stronger during and after pregnancy.

Leave us a comment below with your thoughts!


  • Many of these tips were inspired or taken from the “Gyrotonic Applications for Pre and Post Natal Program” taught by the late and great Leda Franklin.
  • For fun, inflate a balloon and place it under your shirt to simulate the size of being pregnant.
  • Gyrotonic Trainers: Learn how to apply Gyrotonic principles to the three trimesters and the postpartum phase in the GYROTONIC® Pre and Post Natal Applications course.


GYROTONIC® exercises can be a great way to stay more mobile and stronger during and after #pregnancy.

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8 thoughts on “How to Feel Amazing During and After Pregnancy”

  1. mindy rudin says:

    Gyrotonic Applications for Pre and Post Natal Program
    I want to as soon as i can.

  2. kamrun Nahar says:

    Hi Nina Didner
    You have rightly said,” Among the many benefits to moving during pregnancy include decreased back pain and constipation and possibly a lower risk of gestational diabetes”.
    Yeah, every pregnant suffer many problems those time exercise can prevent pregnancy problem. It’s very amazing “Listen to Body”. So thank you for sharing special concepts that help mother and baby.

    1. Cina Canada says:

      Thank you for your feedback, Kamrun!

  3. Kendra Rejda says:

    Is there still a pre and post natal program being taught?

    1. Cina Canada says:

      Hi, Kendra. There is currently a course being developed. We will announce it when it’s approved and ready, so stay tuned. Be sure to follow us on Facebook to keep up with our ongoing announcements!

    2. kaci_gyro-admin says:

      Kendra, we wanted to follow up and let you know that the GYROTONIC® Pre and Post Natal Applications course is now open, with the first course dates coming up in August and September.

  4. Fiona Russell says:

    Ahhh <3 I did the Gyrotonic Application for Pre and Post Natal Program taught by the late and great and dear friend, Leda Franklin ..Thanks for posting Nina… One point I would like to mention.. for those of us who had built up restrictions and asymmetry through our sport in the body, pregnancy can be a great time to address these with the relaxin present … my son's head was stuck in the right side of my pelvis …due to my right hip and pelvis restrictions, I had to have a C-section ..I had an inkling that this was the case but only discovered this when I started doing Gyrotonic a few yeas later of course I have sorted it out now ..

    1. Cina Canada says:

      Thank you for your insights, Fiona!

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