What Makes This Book Different from Other Prenatal Fitness Guides?

Many pregnancy fitness books focus solely on yoga or general stretching. Training for Two goes further by including resistance training, which is crucial for maintaining strength during pregnancy and postpartum recovery. The exercises are purposefully chosen to support the physical changes of pregnancy and to prepare your body for birth. Plus, the book is designed to adapt to your growing belly—modifications are provided for every stage. It's more than a workout book; it's a comprehensive resource for your entire pregnancy journey.

What Exercises Are Inside? A Look at the 90+ Routines

Training for Two covers a wide range of exercises to support your changing body. You'll find resistance training routines to maintain muscle tone, mobility drills to ease discomfort, and birth prep exercises to help you prepare for delivery. The book includes:

• Resistance Training: Using dumbbells, bands, or bodyweight to strengthen key muscle groups without overexertion. Sample moves include modified squats, seated rows, and bicep curls adapted for pregnancy.
• Mobility Work: Gentle stretches and movements to improve flexibility and reduce common pregnancy aches, such as cat-cow stretches and hip circles.
• Birth Prep Exercises: Positions and movements designed to encourage optimal fetal positioning and open the pelvis, like deep squats and pelvic rocks.
• Labour Support Moves: Techniques to help you manage contractions and find comfort during labour, including breathing patterns and positioning strategies.

Each exercise includes clear instructions, illustrations, and modifications, so you can tailor your routine to your fitness level. The book also provides trimester-specific programming to ensure you're always working at the right intensity.

How to Exercise Safely Throughout Your Pregnancy

Safety is the top priority in Training for Two. The book emphasizes proper form and listening to your body. It includes guidelines for each trimester, helping you adjust your workouts as your pregnancy progresses. You'll learn which exercises to avoid (like those that involve lying flat on your back after the first trimester) and how to modify common moves to protect your core and pelvic floor.

Always start with a warm-up and finish with a cool-down. Stay hydrated and avoid overheating. If you experience any pain, dizziness, or shortness of breath, stop immediately and consult your provider. The book also includes a section on warning signs to watch for during exercise.

How This Book Prepares You for Labour and Birth

Beyond general fitness, Training for Two dedicates a significant portion to labour preparation. The birth prep exercises focus on building endurance, opening the hips, and practising positions that can be used during labour. The book also includes breathing techniques and relaxation strategies to help you stay calm and focused. By incorporating these practices into your routine, you may feel more prepared for the physical demands of childbirth.

Many women report that practising labour positions beforehand makes them feel more confident and in control when the big day arrives. The exercises are designed to complement any birth plan, whether you're planning a natural birth or expecting interventions.

Why Choose Training for Two for Your Pregnancy?

Maintaining an active lifestyle throughout pregnancy offers tremendous benefits for both you and your little one. Not all exercises are safe or effective for expectant mothers, which is where Training for Two comes in. This comprehensive guide, written by pregnancy fitness expert Gina Conley, offers over 90 safe and smart exercises specifically designed for each stage of pregnancy. Whether you're in your first trimester or preparing for labour, this book provides the tools you need to stay strong, mobile, and confident.

Regular exercise during pregnancy may help reduce common discomforts, improve sleep, boost mood, and support healthy weight management. Some research suggests that staying active can even lead to shorter labour and fewer interventions. However, every pregnancy is unique—always consult your healthcare provider before starting any exercise program.

Frequently Asked Questions About Prenatal Fitness

Is it safe to start exercising during pregnancy if I wasn't active before?

Yes, with your doctor's approval. The book provides beginner-friendly options and progressions. Start slowly and listen to your body. Even light activity can offer benefits.

Can these exercises help with back pain?

Many exercises in the book target the core and back muscles, which can help support your spine and reduce discomfort. Mobility work may also alleviate tension. However, if you have severe or persistent pain, consult your provider.

Do I need any equipment?

Some exercises use light dumbbells or resistance bands, but most can be done with just your bodyweight. The book includes alternatives if you don't have equipment, making it accessible for home workouts.

When should I start doing birth prep exercises?

You can begin birth prep exercises in the second trimester, but the book provides guidance for each stage. Many women find them beneficial starting around 28 weeks.

Can I continue these exercises postpartum?

Yes, many of the exercises can be adapted for postpartum recovery. The book includes tips for returning to exercise after birth, focusing on rebuilding core and pelvic floor strength.

About the Author: Gina Conley’s Approach

Gina Conley is a certified personal trainer and prenatal fitness specialist. Her approach combines evidence-based exercise science with real-world experience supporting pregnant women. She believes that every pregnant person deserves access to safe, effective workouts that honour their changing body. Training for Two is the culmination of years of working with expectant mothers, and it reflects her commitment to empowering women through movement.

Disclaimer: This book is for informational purposes only and does not replace medical advice. Always consult with your healthcare provider before beginning any exercise program during pregnancy.