What kind of exercise is best during pregnancy? 

If you’re pregnant and living in Brussels as an expat (and therefore you don’t have family and friends around), chances are you’re getting a lot of advice. Eat this, don’t eat that. Rest, but stay active. Go for walks, but don’t overdo it. And then comes the big one: what kind of exercise should I be doing while I’m pregnant?

We hear this question all the time at SuperMums Brussels, and we love it, because staying active in pregnancy can be one of the best things you do for your body, your baby and your mental health. But (and this is important!) not all exercise is created equal when you’re growing a tiny human.

👉 If you’re new here, you might want to check out this article (link) to learn why SuperMums was created and why it feels like family.

And if you’re already wondering about your pelvic floor, we’ve got this article (link) for you too.

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So… can I exercise while pregnant?

Short answer: yes!

Unless your midwife or doctor tells you otherwise, exercise during pregnancy is not only safe, it’s recommended. It helps with:

• Keeping your body strong and mobile
• Reducing back and pelvic pain
• Boosting your mood and energy levels
• Preparing for birth
• Supporting your recovery after baby arrives
• having a healthier baby

But the kind of exercise you do does matter.

The best kind of prenatal exercise (backed by scientific research)

At SuperMums, we believe the best kind of prenatal exercise is:

1. Functional and strength-based

You’re carrying extra weight (a.k.a. baby + placenta + everything else), so your body needs support. Learning how to move safely, breathe properly and train with light weights can help you:

• Avoid injuries
• Build stamina for labour
• Recover better after birth

2. Focused on your pelvic floor and breathing

Not just “do your Kegels” and hope for the best. Real movement that connects breath, core and pelvic floor. It’s a game changer, because this will protect you from having Diastasis Recti or Pelvic Floor issues (and we teach this in all our classes.)

3. Adapted to your level and how you feel

Some mums-to-be are super active already, others are starting from scratch. Both are welcome. The key is moving in a way that feels good and safe for you.

In fact, we offer two types of classes for exactly these two needs: SuperBellies (link) for those starting gently, and SuperBellies Fit for mums who are used to exercising and want to keep up the intensity safely.

4. Fun (because why not?)

There’s enough stress in pregnancy. If you’re going to work out, you should feel better afterwards, not bored or sore in weird places. Our sessions include music (yes, Latin and reggaeton), dancing warmups, and coaches that make you laugh while they make you sweat.

What to avoid during pregnancy workouts

Here’s what we usually recommend avoiding (especially in the second and third trimester):

• High-impact jumping or bouncing
• Crunches or deep twisting movements
• Lying flat on your back for long periods
• Pushing yourself to exhaustion

If something doesn’t feel right, skip it. There’s no prize for pushing through pain.

Why expat mums in Brussels choose SuperMums

Because we get it. You’re far from your usual support system, figuring things out in a new place, and your body is changing fast. We:

• Work in small, supportive groups (max. 10 mums)
• Offer prenatal classes tailored to different stages and energy levels
• Focus on real results
• Mix fitness, community and fun so you leave feeling stronger and lighter

Ready to move with confidence?

If you’re pregnant in Brussels and want to stay active, strong and connected, you don’t have to figure it out alone. Come train with us, learn how your body works, and feel amazing doing it.

SuperMums Brussels is here for you.

👉 Find out more at www.supermums.be or @supermums_be