SHAPES is a simple way to check in with your body before, during, or after a session. It helps you recognise when something might need adjusting, not because something is wrong, but because your body is giving you helpful feedback.
Use it any time you're unsure whether to keep going, modify, or take a breather.
S - Supine Hypotension
Do you feel dizzy or faint when lying on your back?
Some people feel lightheaded in the second or third trimester when lying flat. If that's you, adjust the position.
Try this: Prop yourself with a wedge or pillows, or us an inclined bench.
H - Heaviness or Leaking
Do you feel pelvic heaviness or notice any leaking during exercise?
This can be a sign your pelvic floor is getting tired or under more pressure than usual.
Try this: Reduce the load, shorten the range of motion, or slow things down. If it feels better, you've made the right call.
A - Abdominal Coning or Doming
Can you see a bulge or ridge down the centre of your belly when you lift, twist, or brace?
This means your core is having trouble managing the pressure in that position. It's a cue to adjust, not something to fear.
Try this: Focus on your breathing and core connection. If it keeps happening, switch to a gentler version of the movement.
P - Pain
Are you feeling sharp, pulling, or ongoing pain, especially around your pelvis, belly, or lower back?
Pain is your body's way of asking for a change.
Try this: Stop and reassess. Choose a similar movement that feels more comfortable or skip it for today.
E - Exercising in Heat
Are you feeling hot, dizzy, or struggling to cool down, especially in warm weather?
Pregnancy can make it harder to regulate temperature.
Try this: Train earlier or indoors, stay hydrated, and give yourself extra rest if you need it.
S - Stronger Braxton Hicks
Are you getting more intense tightening or cramps during or after a workout?
Braxton Hicks are common, especially in the third trimester. But if they ramp up during training, it could be a sign to slow things down.
Try this: Increase your rest, drink water, and reduce intensity for the rest of the session.
You can also find a video SHAPES: When to know if something is not okay in our On-Demand section of the App under the category 'Pregnancy 101: Your Expert Guide'.