Conflicting rules about pregnancy exercise can make even seasoned athletes second-guess their training. We cut through the noise with a practical framework that honors your history, your symptoms, and your goals—so you can keep moving with confidence. Christina Previtt, pelvic floor physical therapist and researcher, digs into why guidance still conflicts, what the latest research actually supports, and how to use simple guardrails to make smart decisions in real time.

We break down the 150-minutes-plus-strength target, why “some” beats “none” at every step, and how to think about intensity when heart rate naturally runs higher during pregnancy. Runners get a deep dive on comfort strategies: strength training to reduce pelvic floor dysfunction risk, SI belts and compression to offload the pelvis and abdominal wall, and internal bladder supports like Impressa or Uresta for urethral hypermobility. If you’ve been told “don’t lift” or “no squats,” you’ll hear a clearer path: pick movements you can breathe through, brace without pain, and recover from within 24 to 48 hours, and modify when symptoms speak up.

We also reframe diastasis recti. A two-finger gap is often below clinical concern, the linea alba will lengthen to make room for baby, and targeted core work is not off-limits. Learn which exercises actually train the abdominal wall, how to scale without bulging or pain, and why capacity matters more than chasing closure during pregnancy. By the end, you’ll have a steady set of cues, tools, and options to tailor running, lifting, and daily activity across trimesters—without fear or guesswork.

If this Q&A style hits home, tap follow, share with a friend who’s training through pregnancy, and leave a quick review with your top question for part two. Your feedback shapes the next round of topics and helps more active moms find evidence they can use.

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