Anastasia Nikolskaya Perinatal fitness trainer
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During pregnancy

Safe training during pregnancy – tuned to your stage and how you feel

Book an intro session Formats & pricing
Build a program in 2 minutes

What stage are you at?

Click a trimester – answer 4 short questions and get the full plan with exercises. Free, no sign-up, no email.

  1. Before Before pregnancy
  2. I 1st trimester
  3. II 2nd trimester
  4. III 3rd trimester
What we work on

Directions inside the program

  • gentle support for staying active during pregnancy
  • posture and comfort in movement
  • breathing and load control
  • stability and confidence in your body
  • preparing the body for childbirth through calm, regular work
Approach

How the work unfolds

  1. 01

    Intro session

    We start by calmly reviewing your stage, how you feel, any limitations, and your goals.

  2. 02

    Personal adaptation

    Exercises and load are selected for your stage, not from a one-size-fits-all template.

  3. 03

    A calm pace

    No rushing, no pressure, no feeling that you need to keep up with anything.

  4. 04

    A clear route

    You understand what we are doing, why it matters, and how to move forward safely.

Formats

Ways we can work together

  1. 01

    Intro session

    A calm first step to understand your situation and choose the right format.

  2. 02

    Personal guidance 1:1

    Individual work tailored to your stage, how you feel, and your goals.

  3. 03

    Mini-group

    A gentle group format for those who already understand their situation and goals.

  4. 04

    Online format

    A good option for working from home, including for clients who live abroad. I work with Russian-speaking clients from any country.

More about formats and pricing on the Formats & Pricing page.

Common questions

Uterine tone – can I still train?
Short physiological tone is part of pregnancy and not a reason to cancel a session. We remove anything that raises intra-abdominal pressure: direct ab work, jumps, straining. Breathing work and mobility are fine. With prolonged painful tone – see your doctor first.
Which exercises should I avoid during pregnancy?
Jumps, crunches and direct ab work after week 12, positions on the stomach, breath-holding with straining, heavy weights. Everything else is a matter of technique and adapting to the stage.
Can I run during pregnancy?
If there are no complications and you ran before pregnancy – light running is generally acceptable in the first and early second trimester. As the belly grows, most women switch to brisk walking. Starting running from zero during pregnancy is not a good idea.
When can I start training during pregnancy?
In an uncomplicated pregnancy – at any stage, including the first trimester. The key is to choose the right load. With threatened miscarriage, tone, placenta previa or other restrictions – clearance from the doctor comes first.
Journal

Useful reading

  1. 01 First-trimester training: what is safe and what to avoid
  2. 02 Third-trimester training: how to adapt the load
  3. 03 Kegel exercises during pregnancy: how to do them right
  4. 04 Lower-back pain in pregnancy: causes and exercises
  5. 05 All pregnancy articles →
Contact

Start with a clear first step

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Information on this site is for educational purposes and does not replace a medical consultation. If you have medical indications, consult your doctor. All training recommendations are applied individually, after assessment.