Staying physically active during pregnancy has many proven benefits—and at The PEAK and Raploch Campus, we’re here to support expectant and new mums every step of the way. With expert-led classes and safe spaces to move, you can stay strong, healthy, and energised through every stage of your journey.

Why Exercise During and After Pregnancy?

Prenatal Benefits:

  • Improves overall fitness and cardiovascular health
  • Helps manage blood pressure and reduce the risk of hypertension
  • Supports better sleep and improved mood
  • Eases back pain and improves posture

Postnatal Benefits:

  • Aids faster recovery after birth
  • Can help reduce the risk of postnatal depression
  • Tones abdominal muscles and strengthens the core
  • Boosts energy and fitness for everyday parenting tasks

Understanding Pregnancy and Exercise

Pregnancy typically lasts between 37 and 42 weeks and is divided into three trimesters. As your body changes, so too will your exercise needs. That’s why it’s important to stay flexible, adapt your workouts, and always listen to your body.

Group Fitness Classes at The PEAK

Our expert instructors run a wide range of group fitness classes that are safe, fun, and adaptable to suit your fitness level. Whether you’re looking for something low-impact or a gentle way to stay mobile, we’ve got something for you.

Find out more about adult fitness classes at Active Stirling.

Top Tips for Exercising During Pregnancy

  • Focus on maintaining your fitness—not pushing for personal bests
  • Adjust your workouts depending on how you feel
  • Mix up your routine with strength, mobility, and functional core exercises
  • Stay hydrated before, during, and after exercise
  • Take regular breaks and rest when needed

Exercises to Avoid

  • Lying on your front or flat on your back
  • Exercising in overly hot environments
  • Standing still for prolonged periods
  • Any activities where there’s a risk of falling or losing balance

Safe Les Mills Classes During Pregnancy

Many Les Mills classes can be safely enjoyed during pregnancy, such as:

  • BodyBalance
  • Body Jam
  • Dance
  • Tone
  • BodyPump
  • RPM

Note: If you already take part in high-intensity workouts, BodyAttack may still be suitable. However, we do not recommend Les Mills Pilates, Core, BodyCombat, Grit, or Sprint at any stage of pregnancy.

Safe Non-Les Mills Classes During Pregnancy

  • Aquacise
  • Cardio Dance
  • Legs, Bums & Tums
  • Velocity
  • Gentle Pilates
  • Yoga (after the first trimester unless already experienced)
  • Pilates (after the first trimester unless already experienced)
  • Chair Dance
  • Zumba
  • Swimming

Note: If you’re already used to high-intensity exercise, Circuits may still be suitable. However, we do not recommend Core Conditioning, Metafit, or Step & Tone during pregnancy.

Pre- and Post-Natal Gym Programmes

Our certified pre- and post-natal fitness specialists, Alix and Lynnette, are here to support your fitness journey through personalised gym programmes. Each session is tailored to your stage of pregnancy or postpartum recovery, with expert guidance every step of the way.

Sessions must be booked in advance.

Return to Fitness with ParentFit Circuits

ParentFit Circuits is the perfect way to ease back into fitness—with your little one right beside you. Whether your baby is in a pram, pushchair, or playing close by, this circuit-style workout is safe, fun, and led by experienced instructors.

Find out more about ParentFit Circuits at Active Stirling.

Always speak with your instructor before taking part in any fitness session if you have medical conditions or injuries. And remember—if something doesn’t feel right, stop exercising immediately.

Before joining any fitness class or gym session, we recommend checking with your healthcare provider to ensure you’re ready to return to exercise.

Pre- and Post-Natal Support Services

We’re here to support you both physically and emotionally throughout your journey. Below are some trusted resources for additional help and information:

🔹 NHS - Pregnancy Guide

Comprehensive advice on trying for a baby, pregnancy, labour, and birth.

🔹 NHS - Exercise in Pregnancy

Evidence-based guidance on staying active and safe during pregnancy.

🔹 PANDAS Foundation UK

Offering hope, empathy, and support for anyone affected by perinatal mental health challenges.

🔹 Bliss – Baby Charter

Support for families of babies born prematurely or sick.

For more information or to book a class, visit Active Stirling’s website or speak to one of our expert instructors today.