Hello there bootiful. Having a healthy and active lifestyle with exercises during pregnancy is beneficial for both the mom and the baby. It enhances physical and mental well-being, promotes a smoother pregnancy experience, and contributes to a quicker postpartum recovery.
There are a lot of body changes that moms go through during pregnancy.
While the exercises do not really help with being in perfect shape while pregnant, you will enjoy numerous benefits for keeping fit during the pregnancy, while giving birth, and after having the baby.
Here are the suitable exercises for each trimester, highlighting their benefits and insights into exercises to avoid during pregnancy.
Exercises During the First Trimester (Weeks 1-12)
If you were on an exercise routine before the pregnancy, slightly reduce the strenuous activities and opt for the following.
Walking. Just take a casual stroll.
Although it is a low-impact exercise, it helps maintain cardiovascular health, promotes good blood circulation, and is a gentle start to a fitness routine during the first trimester.
Avoid marathons.
Pay attention to your body, wear supportive shoes, and walk on level surfaces to minimize the risk of falls.
Even with a flat stomach, landing on your tummy after a fall can cause serious complications.
Prenatal Yoga. Prenatal yoga focuses on flexibility, strength, and relaxation, being that it is not a strenuous activity.
It helps alleviate stress, improve body posture, and enhance overall well-being.
If you are enrolled in yoga classes, inform the instructor about your pregnancy, avoid lying flat on your back for extended periods, and modify poses as needed.
Do go full contortionist; stretch without straining.
Swimming. Swimming is a low-impact, full-body workout that supports the joints, provides resistance training, and helps alleviate swelling and discomfort during pregnancy.
To avoid discomfort, choose strokes that feel comfortable and avoid overheating. Just be cautious – slipping poolside isn’t as graceful as it sounds.
Pelvic Floor Exercises (Kegels). They strengthen the pelvic muscles, preventing incontinence and providing support for the pelvic organs as the uterus expands. Perform Kegels regularly, focusing on proper technique.
Flexing those pelvic muscles will help with your flexibility when giving birth to avoid tear.
Exercises During the Second Trimester (Weeks 13-26)
By the second trimester, your belly is noticeably big, and those pregnancy hormones are in full swing.
It is also customary to have added some weight.
Prenatal Strength Training. This involves incorporating light weights or resistance bands while exercising. Grab those weights, but keep it light with higher repetitions.
Avoid bodybuilding. Sculpting helps maintain your muscle tone, improve posture, and support the changes in the body. It is essential to focus on proper form and avoid exercises that strain the back or abdominal muscles,
Stationary Cycling: Pedal power without intensity. Cycling supports cardiovascular health, strengthens the lower body, and minimizes stress on the joints.
When cycling, adjust the seat to a comfortable height, avoid leaning too far forward, and pay attention to your body’s signals to know when to stop.
Modified Planks: Focus on core strength without the six-pack pressure. Planks strengthen the core and upper body without straining the abdominal muscles excessively.
Perform planks on your knees to reduce pressure on the abdominal wall, and avoid holding the position for too long to prevent straining the uterus. Aim for gentle core hugs rather than ‘abs of steel.’
Pilates: Focus on gentle moves for a strong, flexible, and fabulous you. Prenatal Pilates focuses on core strength and flexibility, alleviating stress, and increasing body awareness.
Pilates reduces back pain and improves posture.
Don’t lie flat on your back for long periods, as the uterus may block the vena cava, the vein that takes blood back to your heart, reducing the efficacy of blood flow in your body and to the baby. Modify the exercises as needed.
Pregnancy Exercises During the Third Trimester (Weeks 27-40)
The bump is stealing the show now, and every move should be pregnancy-friendly: protecting it from being hit, falling forward, or straining.
Prenatal Water Aerobics: Dive into fitness , water’s got your back – literally.
These exercises provide a buoyant and supportive environment, promoting cardiovascular fitness, muscle strength, and overall well-being.
Use caution with sudden movements, choose water aerobics classes designed for pregnancy, and stay hydrated as you exercise.
Prenatal Dance: Because who said pregnancy can’t have its dance party?
Enjoy low-impact beats to keep you grooving without breakdancing .
Dance classes are an enjoyable way to stay active, enhance cardiovascular fitness, and improve flexibility. Avoid dancing in a hot and humid room.
Gentle Stretching and Relaxation Exercises: Gentle stretches help maintain flexibility, reduce muscle tension, and promote relaxation.
No need to overreach. Focus on controlled movements and take deep, controlled breaths.
Swiss Ball Exercises: Using a Swiss ball helps improve balance, stability, and core strength. It also provides relief from back discomfort. It acts like a fitness ball for your core.
Bounce gently for balance, not for a thrilling trampoline adventure.
Use the ball under the guidance of a fitness professional, avoid exercises that strain the back, and ensure proper inflation of the ball before you start exercising.
Benefits of Exercises During Pregnancy
Improved Cardiovascular Health: Engaging in cardiovascular exercises, such as walking, swimming, or stationary cycling, enhances heart health, maintains fitness levels, and supports overall well-being.
Reduced Back Pain: Strengthening the core and incorporating exercises targeting back muscles can help reduce back pain, which is common during pregnancy.
Enhanced Muscle Strength and Endurance: Prenatal strength training, Pilates, and water aerobics contribute to stronger muscles, preparing the body for the physical demands of labor. You will need it for all those baby-lifting stunts.
Better Posture: Slouching is so last season. Exercises that focus on core strength and body awareness help maintain proper posture and reduce the risk of developing musculoskeletal issues after giving birth.
Alleviation of Discomfort: Prenatal exercises, especially those performed in water, can provide relief from common pregnancy discomforts like swelling, joint pain, and muscle tension. Pregnancy comfort is the goal.
Emotional Well-being: Regular physical activity releases endorphins, promoting positive emotions and reducing stress and anxiety. Prenatal dance and relaxation exercises contribute to the emotional well-being of both you and the baby. Happy mom, happy baby.
Exercises to Avoid During Pregnancy
Now, for the “not-so-safe” list. While staying active is generally encouraged during pregnancy, it is essential to be mindful of specific exercises that may pose dangers to both the mother and the baby.
These are some of the exercises to avoid during pregnancy, and the importance of making safe and well-informed choices to ensure a healthy and smooth journey to motherhood. Steer clear of:
High-Impact Exercises During Pregnancy
They involve vigorous jumping, running, or abrupt changes in different directions.
They should be approached with caution, especially during the second and third trimesters.
These activities can strain the joints, particularly the knees and hips, and increase the risk of falls. High-impact exercises include:
- Running and Jogging: Leave running marathons to Usain Bolt. While some women may continue jogging during the early stages of pregnancy, it’s advisable to switch to lower-impact alternatives as the pregnancy progresses to minimize the impact on the joints.
- Jumping Jacks and Plyometrics: Exercises that involve rapid and intense jumping, such as jumping jacks or plyometric exercises, may lead to increased stress on the joints and pelvic floor muscles.
Exercises on Your Back After the First Trimester
Sit-ups are so last trimester. We’re doing modified core workouts – gentle and baby-friendly.
Lying on the back for long, especially after the first trimester, can potentially compress the vena cava, carrying blood to the heart.
Compressing it reduces blood flow to the uterus and may result in dizziness, shortness of breath, and a decrease in blood pressure. Such exercises include:
- Traditional Sit-ups and Crunches: These exercises involve lying on the back and can lead to discomfort or dizziness. Modified and supported core exercises are recommended as an alternative.
- Leg Presses or Machine Exercises Lying on the Back: Any exercise that requires lying flat on the back and pushing weights, such as leg presses, should be avoided after the first trimester.
Heavy Weightlifting
While maintaining muscle tone through strength training is beneficial during pregnancy, lifting heavy weights can strain the back, abdominal muscles, and pelvic floor.
It’s advisable to opt for lighter weights with higher repetitions to avoid excessive strain. Such exercises include:
- Heavy Deadlifts and Squats: These exercises, when performed with heavy weights, may strain the lower back and increase pressure on the pelvic area. Lighter variations or modifications may be considered.
- Overhead Press with Heavy Weights: Lifting heavy weights overhead can increase the risk of straining the back and exacerbate the pressure on the abdominal region.
Exercising in Extreme Heat
We’re hot mamas, but not ‘sweating-in-a-sauna’ hot. Keep cool; pregnancy is not the time to set a heat record.
Exercising in scorching environments, such as hot yoga classes, saunas, or heated workout spaces, can lead to dehydration and overheating.
Elevated body temperature during pregnancy may pose risks to fetal development. It’s crucial to avoid activities that involve:
- Hot Yoga or Bikram Yoga: These forms of yoga are conducted in a heated room, and the increased internal body temperature can be harmful during pregnancy. Opt for prenatal yoga classes instead.
- Exercising in Extreme Weather Conditions: Avoid exercising in extreme heat or humidity, as it can lead to dehydration and compromise the body’s ability to regulate temperature.
Contact Sports
You will easily take up the contact sports for after pregnancy. Participating in contact sports or activities with a high risk of falls or collisions should be avoided entirely during pregnancy.
The abdominal region is particularly vulnerable, and any trauma to this area can pose a risk to the developing fetus. Exercises to steer clear of include:
- Soccer, Basketball, and Hockey: These sports involve a high risk of falls, collisions, or impact to the abdomen, making them unsuitable during pregnancy.
- Martial Arts: Activities such as kickboxing, judo, or karate involve rapid movements and potential impacts that can be harmful during pregnancy.
Exercises on Unstable Surfaces
Be all about stable ground. Activities that require balancing on unstable surfaces increase the risk of falling significantly as the body changes stability and center of gravity. Such exercises to avoid include:
- Balance Exercises on a Wobble Board: These exercises are challenging during pregnancy and may increase the risk of falls. Opt for exercises with stable footing.
- Trampoline Exercises: Jumping or bouncing on a trampoline can pose a risk of falling and may strain the pelvic floor.
High-Intensity Interval Training (HIIT)
High-intensity is for action movies.
While some forms of moderate-intensity interval training can be adapted for pregnancy, high-intensity interval training that involves highly intense bursts of exercise followed by short rest periods may be too strenuous.
Such exercises to approach with caution include:
- Burpees and Box Jumps: These high-impact exercises involve rapid movements and jumping, which may strain the joints and pelvic floor.
- Excessive Jumping or Plyometric Movements: Intense jumping or rapid changes in direction may pose risks to the joints and pelvic floor, especially in the later stages of pregnancy.
Deep Twisting Movements
Exercises involving deep twisting movements of the torso can strain the abdominal muscles and potentially affect the uterine ligaments. It’s advisable to avoid:
- Deep Twisting Yoga Poses: Certain yoga poses involve deep twisting of the abdomen, which may not be suitable during pregnancy. Modified and gentle twists are recommended.
- Exercises with Heavy Rotation: Activities that involve heavy rotation of the torso, such as certain types of torso exercises or machine rotations, should be approached with caution.
Warning Signs While Exercising: Red Flags Alert!
- Headache
- Dizziness and feeling faint
- Heart palpitations
- Chest pains
- Lower abdomen cramping
- Chest pain
- Vaginal bleeding
- Extra fatigue
- General body weakness
- Unusual change in your baby’s movements
- Excessive shortness of breath
- Amniotic fluid leakage
- Walking difficulties
- Cramping and contractions in the lower abdomen
When Is Physical Activity a No-Go?
- When you are pregnant with multiples
- When you have preterm labor, vaginal bleeding, or the water breaks
- When you have heart conditions or severe anemia
- Placenta previa after 26 weeks
- Cervical insufficiency or a cerclage
- When you have gestational hypertension or preeclampsia
Conclusion: Flex, Flow, and Let the Baby Glow
Pregnancy exercises, when performed safely and under the guidance of healthcare providers or certified fitness professionals, better the health of expectant mothers and the healthy development of the baby.
Tailoring exercise routines to each trimester’s unique needs and limitations ensures that physical activity remains supportive rather than detrimental.
Through different exercises that focus on cardiovascular fitness, strength, flexibility, and relaxation, women can embrace a holistic approach to prenatal health, laying the foundation for a smoother pregnancy, a positive birth experience, and a quicker recovery postpartum.
Always check with your OBGYN before initiating any exercise program during pregnancy to ensure that it aligns with individual health and pregnancy considerations.