4 common mistakes when exercising during pregnancy and after birth

Pregnancy, Birth and Recovery: Kath Baquie from FitNest Mama

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As a women’s health physio, I’m a big advocate for staying active during pregnancy and postnatally — but knowing how to exercise safely and effectively isn’t always straightforward.

In this episode re-run of the Pregnancy, Birth & Recovery Podcast, I’m unpacking 4 common mistakes I see women make when it comes to exercising during pregnancy and after birth. Whether it’s doing too much too soon, avoiding movement altogether, or not having the right support in place — these missteps can impact your pelvic floor, core, and overall recovery.

We’ll cover:
✔️ The risks of returning to running too early
✔️ What to know about your pelvic floor before jumping into workouts
✔️ How to exercise safely even when tired, time-poor, or overwhelmed
✔️ Why getting the right guidance matters — and where to find it

Becoming a mama is incredible, but it’s also a huge shift physically and mentally. This episode is here to help you feel informed, supported, and confident — no matter where you’re at in your motherhood journey.

Prenatal workouts: https://www.fitnestmama.com/program/pregnancy-exercise-program-online/
Postnatal workouts: https://www.fitnestmama.com/program/postpartum-exercise-program-online/

LINKS:

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.