SHAPES: Your Confidence Tool for Pregnancy Training

SHAPES: Your Confidence Tool for Pregnancy Training

Pregnancy is an incredible journey - one filled with change, growth, and plenty of new sensations. That’s why our Move With Us Pregnancy Program is designed to support you through each stage, helping you move in a way that feels safe, effective, and right for your body.

But here’s the thing: because this is a one-to-many style Program, we won’t be making weekly, individualised changes. That’s where SHAPES comes in.

SHAPES is your personal check-in tool - a simple way to tune into your body and confidently make smart training decisions, whether that means modifying a movement, slowing down, or taking more rest. It’s not about pushing through. It’s about listening in.

Let’s dive into what SHAPES is and how it can help you stay active while feeling supported.

Why Use SHAPES?

SHAPES empowers you to self-monitor throughout your workouts. It gives you a clear, calm framework for making choices that feel good in your body, no second-guessing required.

This tool reinforces what we believe at Move With Us: you are the expert on how your body feels. SHAPES just helps you ask the right questions.

What Does SHAPES Stand For?

“Pregnancy can change how your body feels from day to day - and that’s completely normal. This program is here to support you through those shifts. SHAPES helps you recognise when to adjust, slow down, or rest - so you can keep training with confidence.” - Sheridan Skye

These experiences are not uncommon in pregnancy, and learning how to work with your body, not against it, is part of a healthy training journey

Here’s how SHAPES works:

S – Supine Hypotension

Do you feel dizzy or faint when lying on your back?
Some people experience lightheadedness, especially in the second or third trimester, when lying flat.

Try this: Prop yourself up with a wedge or pillows, or switch to an inclined bench.

H – Heaviness or Leaking

Do you feel pelvic heaviness or notice any leaking during exercise?
This could mean your pelvic floor is fatigued or under pressure.

Try this: Reduce the load, shorten the range of motion, or slow things down. If it feels better, you’ve made the right choice.

A – Abdominal Coning or Doming

Can you see a bulge or ridge down the centre of your belly during movement?
This indicates that your core is struggling to manage intra-abdominal pressure in that position.

Try this: Focus on your breathing and core connection. If it continues, swap to a gentler variation.

P – Pain

Are you feeling sharp, pulling, or ongoing pain - especially in the pelvis, belly, or lower back?
Pain is your body’s way of asking for a new approach. Tuning into that early helps you train more comfortably and confidently.

Try this: Stop and reassess. Modify the movement or skip it altogether.

E – Exercising in Heat

Are you feeling overheated, dizzy, or unable to cool down?
Pregnancy can affect your body’s ability to regulate temperature.

Try this: Train earlier in the day or indoors, stay hydrated, and take extra rest as needed.

S – Stronger Braxton Hicks

Are you getting more intense tightening or cramps during or after your session?
Braxton Hicks contractions are normal, but if they become stronger with exercise, it’s a cue to slow down.

Try this: Increase rest, hydrate, and reduce the intensity of your session.

Learn More Here: Add link to On-Demand Video 

When to Stop Exercising and Seek Medical Advice

Your workouts should leave you feeling supported and energised - and most of the time, they will! 

But just like every pregnancy is different, everybody responds differently to movement. In rare situations, your body may give you a signal that it’s time to check in with a professional.

Most changes you feel in your body are completely normal during pregnancy. But in rare cases, some symptoms might need a little extra attention. These signs don’t always mean something is wrong, but they do warrant a check-in with your healthcare provider.

  • Vaginal bleeding
  • A sudden gush or ongoing trickle of fluid (could be amniotic fluid)
  • Shortness of breath before you begin exercising
  • Dizziness or fainting
  • Chest pain or tightness
  • Severe or sudden headache
  • Muscle weakness affecting balance or coordination
  • Pain, swelling, or redness in the calf
  • Regular, painful contractions (not Braxton Hicks)

What to Do Next

If any of the above symptoms occur:

  1. Take a moment to pause and stop what you are doing.
  2. Find a comfortable place to sit or lie down.
  3. Reach out to your GP, midwife, obstetrician, or head to your nearest hospital if you’re concerned.

Final Thoughts

Your Pregnancy Program is here to help you move in a way that feels good - not just physically, but emotionally and mentally too. SHAPES is a tool to help you feel confident, supported, and in control of your training.

By learning to check in with your body, you're not only making safe choices - you’re building lasting trust in yourself.

Let SHAPES guide you, and know that every modification is a step toward a more empowered pregnancy journey. 

You’re doing an incredible job - and the more you listen in, the stronger your connection with your body becomes.