The need for movement remains
Being pregnant, a new mother or a parent of young children is a life-changing experience - but the need for movement remains. Research clearly shows that adapted exercise is safe and beneficial for the body in all these phases.
Here is a comprehensive guide with advice, exercises and evidence-based guidance you can trust.
What works in real life?
If you're here, you're probably looking for something that really works - in the midst of fatigue, hormonal fluctuations, lack of time and all the changes in your body. And it's easy to think that the solution is "more discipline".
But often the opposite is true: you need a safe framework, a gentle progression and a plan that can be done even when life interrupts.
For most people, personalized exercise during and after pregnancy is both safe and positive - physically and mentally. But the most important rule is simple: you should feel more stable after the workout than before.
Is it safe to exercise?
Yes, it is. For most pregnant women, physical activity is both safe and recommended. International guidelines (ACOG, WHO, SFOG and FYSS) recommend at least 150 minutes of moderate exercise per week and regular strength training.
Benefits of pregnancy exercise
- Less gestational diabetes & high blood pressure
- Reduced back pain, joint loosening and swelling
- Better sleep and energy
- Stronger pelvic floor
- A more prepared body for childbirth and recovery
Recommended forms of exercise
- Medium-impact strength training
- Walking, cycling, swimming
- Adapted HIIT workouts
- Mobility, stability and pelvic floor
Exercise to avoid
- Sports with fall risk
- Diving or high-altitude training
- Heavy max lifts
- Jumping & high intensity exercise if it causes discomfort
- Long periods lying on your back after mid-pregnancy
Signals to pause
- Pain in pelvis/pelvis
- Dizziness, severe breathlessness
- Increased contractions
- Bleeding or leakage of amniotic fluid
Pappan/partnern – stöd & egen hälsa (för att orka på riktigt)
Efter förlossningen handlar det inte om att “hjälpa till” – det handlar om att dela ansvar fullt ut. När partnern tar ett större ansvar för barn och logistik skapas utrymme för mammans återhämtning och en trygg väg tillbaka till rörelse.
Samtidigt behöver partnern också ta hand om sin egen hälsa. Ork, tålamod och närvaro kräver energi – och träning kan vara en familjestrategi: mer kraft i vardagen, mindre stress och mer lek med barnen. (Partnern kan självklart vara en kvinna – principen är densamma.)
For new mothers
After giving birth, the body needs to be rebuilt - from the inside out. It's not about "coming back quickly", but about creating control, stability and safe progression.
Small workouts can have a big effect when sleep is choppy. The important thing is that you get a start that feels kind, feasible and makes you stronger week by week.
The focus is on control, stability and gradual progression.
First 6-12 weeks
- Pelvic floor - squeeze + relaxation
- Breathing & contact with deep torso
- Walking
- Soft mobility
After that*
- Light strength training
- Rubber bands, dumbbells, kettlebell
- Stabilizing core - not heavy sit-ups (train the inner deep abdominal muscles)
- Shorter HIIT or circles
(*) with OK from midwife or physiotherapist
For rectus diastasis
Most diastases improve with exercise. Focus on:
- Deep pelvic activation
- Respiratory control
- Load control
- Avoid heavy crunches in the beginning
For pelvic floor disorders
Symptoms may include leakage, heaviness or pain.
Recommendations:
- Adapted exercise
- Gradual loading
- Contact a physiotherapist if problems persist
When can I start running?
Most guidelines recommend from 12 weeks postpartum at the earliest, and only when you are free of pain and able to perform basic strength and brisk walking without symptoms.
We would like to add that how and when you can exercise is individual. Listen to your body and your healthcare provider.
Pappan/partnern – stöd & egen hälsa (för att orka på riktigt)
Efter förlossningen handlar det inte om att “hjälpa till” – det handlar om att dela ansvar fullt ut. När partnern tar ett större ansvar för barn och logistik skapas utrymme för mammans återhämtning och en trygg väg tillbaka till rörelse.
Samtidigt behöver partnern också ta hand om sin egen hälsa. Ork, tålamod och närvaro kräver energi – och träning kan vara en familjestrategi: mer kraft i vardagen, mindre stress och mer lek med barnen. (Partnern kan självklart vara en kvinna – principen är densamma.)
Kosten som stöd – energi, återhämtning och mindre krascher
I graviditet, postpartum och småbarnsliv är kosten sällan ett “utseendeprojekt”. Den är ett stöd för energi, blodsocker och nervsystem. När du äter mer regelbundet och näringsrikt minskar ofta dippar, sug och känslan av att allt blir för mycket – särskilt när sömnen är hackig.
Bodilys kostupplägg bygger på struktur som går att leva med: balans, flexibilitet och enkla vardagsval. Målet är inte perfektion – målet är att du ska orka.
3 enkla nycklar
- 🔹 Protein, fett och kolhydrater i varje måltid → stabil energi & mättnad
- 🔹 “Räddare i nöden” hemma → du slipper krascha
- 🔹 Regelbundenhet före perfektion → mest effekt i vardagen
The toddler years are intense
But exercise can fit in even when time is short. Exercise doesn't have to happen without children; it can be integrated into everyday life.
The toddler years are intense - and that's precisely why exercise needs to be kept simple. You don't always have to 'get a babysitter' to exercise. Many times it works better to integrate movement into life as it is right now.
Think: short sessions, smart exercises, low friction. What gets done often beats what is perfect but never happens.
Effective forms of exercise with children nearby
- Short HIIT sessions at home (15-30 min)
- Kettlebell or dumbbell - maximum effect in minimum time
- Walks, power walks & hill intervals with stroller
- Playground strength: step-ups, squats, hanging from railings
- Mobility while the child plays
Why it works
- You get it done, even when life is full
- You set a good example
- Exercise becomes a natural part of everyday life
- Children don't need to be 'disturbed' - they can join in
Safety principles
- Exercise on a mat or soft surface
- Adapt pace and load
- Stop if pain or loss of control
"Bodily makes it work"
"Balancing exercise with the demands of toddler life can sometimes feel like a life puzzle that doesn't add up. But Bodily has really helped me find the balance and find the time.
Thanks to the simplicity of the program, the fact that you can work out at home and that it doesn't take up much of your time, it works incredibly well. The best part is that there are many different programs to choose from, so whether you're pregnant, a new mom or living a busy life with lots of kids, there's something that fits and Bodily makes it work."
Marielle, 32 , primary school teacher and mother of three children aged 4, 2 and a newborn.
The body changes through pregnancy, recovery and the toddler years - and so exercise needs to do the same. Here are our recommendations.
During pregnancy
All programs work great up to about week 20, then we recommend a slower pace and more adaptation. Then BODY, KETTLEBELL and KETTLEBELL 2 are excellent programs.
After childbirth
Once you're back on track and have been given the OK by your midwife, BODY is a safe and stable first step.
When your strength starts to return, KETTLEBELL and later KETTLEBELL 2 are perfect for rebuilding your body.
The toddler years
When the youngest child is about 6 months old and you feel that the foundation is stable - then all our programs are suitable, depending on how your body feels and what type of training you want to focus on.
Bodily makes it easy to choose the right one - no matter where you are right now.
Pregnancy, childbirth and toddler life change the conditions - but not the need for movement. With the right approach, exercise is both safe, strengthening and an investment for the body in the long term.
At Bodily you get training and coaching that is adapted to reality: short sessions, clear instructions and smart solutions that work in everyday life.
Vanliga frågor (och lugna svar)
Hur hårt “får” jag träna?
Utgå från kontroll och känsla: du ska kunna andas och känna att du har teknik och stabilitet. Riktlinjer rekommenderar generellt regelbunden måttlig aktivitet under och efter graviditet för de flesta, men anpassning är alltid viktig.
Jag hinner inte – är 15 minuter ens värt?
Ja. I småbarnsliv är “lite men ofta” ofta det som ger bäst effekt. 15–25 minuter kan räcka långt när du gör det regelbundet – och när passen är smarta och går att skala efter dagsform.
När kan jag börja springa igen?
Många riktlinjer nämner tidigast runt 12 veckor postpartum, förutsatt att du är symtomfri och har en stabil bas. Men det är individuellt – och stabilitet först ger ofta bäst comeback.