Powerful Pregnancy

The Powerful Pregnancy is an exercise and wellness programme designed by prenatal exercise specialist, Jane Wake. Our mission is to to empower women to be their strongest both physically and mentally during pregnancy. Movement is integral to everybody. It is what we are designed to do.  Never is this more so than during pregnancy. This programme will take you from pregnancy, through to your postnatal period, ‘The Fourth Trimester’ and return to full exercise.  Join us on our journey to empower and encourage all women to find their optimal strength. 

This is currently our holding page for anyone we have invited to try our new programme. We haven't gone live with this so please don't share this with anyone else, however if you know someone who might like to join in, do get them to contact us via the contact page on our website.   We have now filmed and completed videos for  the second trimester which we are editing and are currently working with our wonderful women in the studio on the third trimester.  You can now start to follow our programme online.  There are also opportunities for anyone to join us in the studio - Do get in touch with us, particularly if there is a subject that you feel needs covering or a question that you need answered. If we haven't yet covered we would love to have you join us to film it live. 

Further Project Development

A future part of The Powerful Pregnancy is the collection of data about Exercise in Pregnancy. This is a really important part of our strategy as the project grows. Whilst we are not currently working on this element, we may in the future ask to collect useful information from you if you to help us with our research -  we hope that you may be willing to do this in order for us to be able to help more women through this important stage in their life. We will also, in the future look to setting up a private forum where you can be a part of community. We will invite you to join as and when this is set up. In the mean time, the easiest way for us to be able to gain your feedback is if you comment below each video on You Tube. If you wish to remain anonymous, please set up a name that keeps your identity unknown on You Tube but let us know the name you have chosen so we can track your progress with us.  We will also be looking to include comments, quotes and feedback from you on Instagram. Please follow us at @thepowerfulpregnancy on instagram. Other social media links are below 

How to use this programme

Make sure you have read our T&C's, Health Screening information and watched our videos below on intensity and safety. This is vital for you to able to participate safely and be able to make the most of this programme. Read our equipment guide below then click on the start link. We also have a blog page and will send you updates on this as new posts are published.  You can view our blog page here 


Intensity guidelines 

Health and safety guidelines

What equipment will I need? 

We use equipment in the classes but it is possible to do all of the classes without anything at all. If you'd like to make the most of our programme however, we do advise having a mat to exercise on, a couple of exercise bands and a fitness ball that you can also use as a birthing ball. These are really easy to obtain and also very cheap. Here's a guide to obtaining them...


For a fitball/birthing ball  - These are one in the same! If you buy one as a Fitball you will have a better choice of price and range. Aim for a size larger than you'd use for regular exercise classes -  this would  be a 55cm diameter ball for anyone 5 ft 2 (157cm) and below. 65 cm for anyone 5 ft 3 - 5 ft 10 (158 -178cm) and a 75 cm ball for any one 5 ft 11 (179cm) and above. The ball needs to be 'anti-burst' and you need to make sure you have a suitable pump to inflate it. 

For resistance bands  - Aim for handled rubber, tubing. If you've never exercised or haven't for a while, aim for a 1 x light resistance (typically red)  and 1 x medium resistance (typically green) band. If you exercise regularly but moderately, go for 1 x medium (typically green)  and 1 x heavy resistance (typically blue). If you are a regular - high intensity exerciser, go for 1 x heavy (typically blue) and 1 x v heavy (typically black) resistance. 

You will also need a non slip mat (e.g. yoga mat), and some towels and/or cushions

Contact Us

For support with the Powerful Pregnany and any queries please contact us using the form below. 

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©Jane Wake 2019

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