The journey through pregnancy and into motherhood is one of life’s most profound transformations. It is a time of immense change, incredible strength, and deep connection. It can also be a time filled with questions and uncertainty, especially when it comes to movement and taking care of your changing body. We want you to know that we are here to walk this path with you.
At KIC, we have created KICBump, a dedicated program to support you through every trimester and into your postpartum recovery. It is more than just a collection of prenatal workouts and postnatal workouts; it is a holistic space designed with compassion and expertise. Forget the pressure and confusion — our goal is to help you feel strong, confident, and nurtured as you move through this special time.
Whether you are looking for the best prenatal workout app or a supportive postnatal exercise app, KICBump brings everything you need into one place. This is your comprehensive guide to our pre and postnatal offering.
What are the pillars of care for pregnant KIC members?
The KICBump program is built on a foundation of holistic care, designed by our team of pre and postnatal exercise experts. We understand that your wellbeing is about so much more than just physical movement. Our approach is grounded in three pillars to support your body and mind.
- Move: We offer a wide range of safe and effective workouts, from Prenatal Pilates to strength sessions. Our goal is to help you maintain your fitness, manage pregnancy-related aches, and prepare your body for birth and recovery.
- Nourish: Our library of recipes, created by nutrition experts, provides delicious and simple meal ideas to support your energy levels and changing nutritional needs throughout pregnancy and postpartum.
- Mind: This journey is as much mental and emotional as it is physical. We provide guided meditations and mindfulness tools to help you find moments of calm, connect with your baby, and navigate the emotional waves of motherhood.
What are the best exercises for pregnant women?
Staying active during pregnancy has incredible benefits for both you and your baby, but it is all about choosing the right kind of movement. A good prenatal workout routine focuses on maintaining strength, improving stability, and supporting your posture as your body changes.
Our KICBump physiotherapists and exercise physiologists recommend focusing on:
- Pelvic Floor Exercises: Learning to both strengthen and relax your pelvic floor is crucial for supporting your growing baby, preparing for labour, and aiding in postpartum recovery.
- Prenatal Pilates: This is one of the most beneficial forms of exercise during pregnancy. Our KICBump Prenatal Pilates classes focus on core stability, posture, and breathwork, helping to reduce back pain and build deep strength. It is why many consider KIC the best prenatal Pilates app.
- Strength Training: Using light weights or your own body weight to maintain strength in your back, glutes, and legs helps to support the extra weight of your growing bump and prepares you for the physical demands of motherhood.
- Low-Impact Cardio: Activities like walking, swimming, and stationary cycling are fantastic for maintaining cardiovascular health without putting stress on your joints. We even offer guidance on exercising during pregnancy for those who want to dive deeper.
Exercises to avoid whilst pregnant
Knowing what not to do is just as important as knowing what to do. As your body changes, certain movements can become unsafe or uncomfortable. You can find detailed guidance within the KICBump program, but here are some general principles on what to avoid, particularly after the first trimester:
- Exercises lying flat on your back: This can potentially restrict blood flow to you and your baby.
- High-impact movements: Activities with a lot of jumping or jarring can put unnecessary stress on your joints and pelvic floor.
- Contact sports or activities with a high risk of falling.
- Traditional core exercises: Moves like crunches or sit-ups can worsen abdominal separation (Diastasis Recti). Instead, our programs focus on deep core exercises that are safe and effective.
Always remember to listen to your body. If something doesn’t feel right, stop. It is essential to have clearance from your doctor before you begin any exercise program during pregnancy.
Your postnatal journey with KICBump
The postpartum period is a sacred, yet demanding time of healing and adjustment. Our KICBump postnatal workout plan is designed to help you gently reconnect with your body and rebuild your strength at your own pace.
Our physiotherapist-led program guides you from the very beginning, with foundational exercises focusing on pelvic floor recovery and deep core connection. As you progress, you will find a range of Postnatal Pilates classes, strength sessions, and other workouts to help you feel like yourself again. We also provide expert advice on challenges like running postpartum and general postnatal exercise guidelines.
Everything in one place
The beauty of KIC is that your KICBump journey is part of our complete wellness app. As you feel ready, you can explore our other movement styles like Yoga or low-impact Cardio, all found within the main Movement hub.
With KICBump, you are not just getting a workout program; you are joining a community of thousands of women who understand exactly what you are going through. We believe you are already doing an amazing job. Let us support you on this incredible journey, together.
