Training Aerial & Pole Whilst Pregnant

Extra precautions are needed with everyday life when you’re pregnant, and this certainly applies to both aerial and pole fitness. For most straight forward pregnancies, it’s still hugely beneficial and recommended to maintain a regular exercise regime, but there are careful considerations and adaptations needed to minimise risks as much as possible. Below we have listed a few really simple steps you can take, and also tackled some common questions people have in regards to aerial and pole fitness whilst pregnant.

Reduce The Risk Of Falling

Proprioception and balance are hugely affected by the changing shape of the mothers body. To combat this, careful spotting techniques should be used to reduce the chance of falling. Whilst you should only be training movements you’re very secure in, it’s also advised to have a crash mat down as an extra precaution.

Don’t Over Exert Yourself

Know your limitations! Your physique is comparatively different to before, and this should always be taken into consideration. Training should be limited to around 45 minute sessions, taking great care to avoid over heating. Regular breaks should be taken and it’s advisable to work on short combos rather than long ones.

Let’s Tackle Some Common Questions

Is It Safe to Hang Upside Down While Pregnant?

That depends entirely on the individual. Conditioned individuals with no pregnancy complications can continue to invert for as long as they can comfortably and safely do so.

Is It Safe to Spin While Pregnant?

Again, every pregnancy is different. As balance is already compromised, spinning may cause additional issues if performed for too long or too quickly. Due to fluctuating hormones amongst other things, many pregnant individuals experience forms of morning sickness for vary degrees throughout pregnancy. Spinning would not be advised in those cases!

How Can I Strengthen My Pelvic Floor During Pregnancy?

Completing core bracing techniques such as ‘hug the baby’ and diaphragmatic breathing throughout pregnancy can not only help reduce low back and hip pain, but also reduce the chances of incontinence after pregnancy. It’s also a lovely way to bond with your bump as it lift baby closer to your heart, soothing them with your heart beat.

Moves to Avoid

Lying on the back from 16 weeks

Lying supine isn’t recommended from around the start of the second trimester or from 16 weeks at the latest. This is due to an increased risk of supine hypotensive syndrome, which is caused by a lack of oxygen to the baby. Counter this by exercises on your side or all fours instead.


Routines which focus on the stomach are never advised for anyone pregnant so avoid more superficial ab work such as crunches and instead opt for deeper core work such as knees down plank or cat / cow.

Movements that make your nervous or uncomfortable

If you’re uneasy or uncomfortable about how safely you can perform a movement, then simply don’t do it! There will be plenty of time for all that once your little one is here.

Want To Teach Pregnant Women?

We have now added a brand new training program to our current offerings, giving instructors the tools to learn about key changes which need to be considered when teaching anyone pregnant. By following our curriculum, you will be guided through the most suitable anatomy and physiology content with lots of additional information available regarding things like breastfeeding and c-section recovery.

Contact Xpert Pole Fitness Today

For more information about our pre and post-natal program, or anything else we provide, please do not hesitate to get in contact with a member of our team today. We look forward to hearing from you soon and getting you started on your journey towards becoming an Xpert trainer.