Now that you’re expecting, you be wondering which workouts are okay and which are dangerous.
Is cardio safe? What about strength training? And how about cycling?
In this guide, we’re sharing 9 types of prenatal workouts that you must try during pregnancy!
Is Prenatal Exercise Safe?
Prenatal exercise is safe and encouraged for most pregnancies. It does not increase the risk of complications like miscarriage, low birth weight or early delivery. As long as you exercise at a safe intensity, physical activity can have several benefits, like:
- Easing back pain
- Reducing constipation
- Limiting extra weight gain
- Strengthening your body for labor
- Improving mental health and stress levels
- Improving your overall health
According to the American College of Obstetricians and Gynecologists, pregnant people should get at least 150 minutes of moderate-intensity aerobic exercise weekly.
However, as with every exercise, you should always consult your doctor before beginning a new exercise routine. That’s because exercise may be unsafe for some people, such as in cases of preeclampsia, placenta previa, heart diseases or other conditions.
Prenatal Exercise Precautions
If your doctor has okayed your exercise, the next step is to take precautions.
- Have water beside you. Never begin exercise without a water bottle nearby and remember to take sips frequently. If you’re unsure whether you’re dehydrated, check the color of your urine. Medium-dark yellow is often a sign you need more water.
- Don’t challenge your balance. If an exercise or stretch is too challenging for your balance, skip it. Even moves you mastered before can become a fall hazard when your big baby belly shifts your center of gravity.
- Don’t overheat. Exercise in places where you can control the temperature, like indoors. If outside is too hot or humid, find a different place to workout.
- Don’t lay on your back for long periods. It’s a good idea to avoid moves that require you to lie on your back for long periods of time. In the second and third trimesters, laying on your back can compress a major blood vessel, which can restrict the blood flow to your baby.
You should stop exercising and seek medical attention if you experience the following while exercising:
- Feeling dizzy or like you’ll faint
- Chest pain
- Vaginal bleeding
- Painful uterus contractions
Headache, muscle weakness and calf swelling are also signs you should take a break from physical activity.
Maternity Workout Wear
Your workout clothes probably don’t fit anymore, making you consider a new workout wardrobe. From purchasing new maternity workout wear to making use of what you have, below are some useful tips.
Buy specific maternity workout wear pieces
Maternity workout wear can be expensive. Instead of buying a whole new wardrobe, consider the pieces you need most. For most people, a sports bra is a top maternity workout wear piece. Stretchy sports shorts or leggings are also a good investment as they’ll fit your body as you gain weight. Here are some other tips for buying specific maternity workout wear pieces:
- Don’t stick to maternity wear; simply purchase normal workout pieces in larger sizes
- If ordering online, order multiple sizes and return the ones that don’t fit
- Training shirts should be stretchy but snug. A stretchy shirt ensures it will fit your belly as you grow and ensuring a snug fit means your stomach will feel supported as you move.
Buy second hand
To cut down on your spending, consider searching secondhand shops for good workout clothing brands. You can also search Facebook marketplace or make a post in local parenting groups.
Use what you have
Depending on the prenatal workout you’re doing, consider if you can use the clothes you already have. For example, flowy dresses made of light fabrics can be good for stretching or a prenatal yoga routine. Big T-shirts can also be good to exercise in.
9 Prenatal Workout Ideas
Need some prenatal workout ideas? Here are 9 types of exercises to choose from.
Prenatal yoga
Prenatal yoga is a great exercise to try during pregnancy. Not only is it great for your body, it’s great for your mind too. Research shows that prenatal yoga may lower your chance of birth complications, decrease pain and decrease stress levels.
Learn more by reading, Prenatal Yoga: Your Ultimate Guide
Swimming
Swimming is one of the most comfortable exercises during pregnancy. That’s because water supports your weight, taking pressure off your muscles and aching joints. Those who have trouble finding an appropriate exercise because of their back pain should try swimming.
Indoor cycling
During pregnancy, riding a bike can pose a falling hazard, especially on uneven road surfaces. Instead, try indoor cycling on a stationary bike. It’s still a great way to get aerobic exercise while reducing the risk of injury. As with any exercise, remember to work at a moderate intensity and not to exhaust yourself during pregnancy!
Follow a prenatal cardio workout
Get your cardio in by following a workout video specifically for pregnancy. YouTube has a ton of options to choose from. Here are a few to start:
- Pregnancy Cardio Workout (1st Trimester, 2nd Trimester, 3rd Trimester)
- 20-Minute Prenatal Cardio Workout
- 15 Minute Dance Cardio Workout! Pregnancy/Postpartum Safe Too!
Pregnancy Exercises on Birthing Ball
Many people find exercise easier during pregnancy using a birthing ball. Using a ball during pregnancy can help support your changing body as you move around, putting less pressure on your back muscles. Some exercises you could do on a pregnancy exercise ball include:
- Seated marching
- Wall squats with ball
- Kegels
- Birthing ball pushups
- Ball rollouts
For more tips, read Pregnancy Exercises on Ball: 11 Best Birthing Ball Exercises
Strength training
Strength training can be beneficial during pregnancy. It can reduce pregnancy aches, increase your strength for labor and generally make life easier when you need to lift a baby all the time.
Before beginning strength training, be sure to check with your doctor first. Consider beginning with bodyweight instead of dumbbells. For example:
- Squats
- Modified pushups
- Lateral lunges
- Clamshells
If you have some experience strength training, work at a place that’s comfortable and don’t use this time to push yourself or achieve new lifting goals. Instead, focus on the basics, like:
- Squats
- Deadlifts
- Rows
Walking
Exercise doesn’t have to be complicated. Even taking a walk around your neighbourhood with your partner or dog can serve as physical activity. Consider walking a trail through a park or discovering a new city nearby on foot. If walking is your exercise of choice, make it a habit. For example, aim to walk your dog every day after work or take a brisk walk with the family after dinner.
Exercises to make labor easier
Delivery can be long and exhausting. Interestingly, some research shows that women who had done aerobics during pregnancy had shorter active labor stages. They also had babies with less frequent acute fetal stress. Exercises that make labor easier involve movements that strengthen the muscles you use during labor. This helps you power through labor without tiring out from pushing. Exercises great for labor include:
- Squats
- Pelvic tilt raises
- Child’s pose
- Kegels
For more tips, read 7 Exercises to Make Labor Easier and Less Painful.
Stretches for Pregnancy Back Pain
On days when you’re not quite feeling up to a full prenatal workout, consider some light stretches instead. Although stretching might not be as intense as a full workout, there are still plenty of benefits.
Research shows that stretching can lower blood pressure, ease back pain and help you prepare your body for birth. If you’re dealing with back pain during pregnancy, consider these exercises:
- Seated forward bend
- Pelvic tilts
- Torso rotations
- Child’s pose
- Cat-cow
- Chair hamstring stretch
Need more ideas? Read our full guide: 16 Pregnant Stretches for Back Pain, Sciatica, Hips + More
A note for experienced athletes
If you’re an experienced athlete—whether a jogger or tennis-player—you’re likely able to continue these activities while you’re expecting, sometimes with modifications and less intensity. Talk to your doctor about what’s safe for your pregnancy.
Prenatal Workouts to Avoid
Exercise is good for your body, especially during pregnancy—but not always! Some physical activities aren’t safe while you’re expecting. These include:
- Contact sports or activities. Anything that can hit you in the abdomen isn’t a good idea for pregnancy. Hockey, boxing, basketball and even soccer are no-go’s during this time.
- Sports or activities that pose falling risks. If a sport requires you to challenge your balance, steer clear. Although skiing is okay if you’re experienced, avoid downhill skiing or water skiing. Snowboarding, surfing and horseback riding are also bad ideas while pregnant.
- Hot yoga or hot Pilates. Anything that causes you to become overheated is unsafe during pregnancy. Stick to normal yoga and Pilates instead.
Summary: Pregnancy Workout Routine
Pregnancy is beneficial and recommended during pregnancy for most people. However, be sure to talk to your doctor before starting anything new to learn what’s safe for you. There are a variety of exercises that are safe during pregnancy, including prenatal yoga, strength training, indoor cycling, swimming and more.
P.S. Do You Have a Fetal Doppler?
Fetal dopplers are handheld devices that you use to listen to your baby’s heartbeat while they’re still inside the womb. Hearing your baby’s heartbeat before birth provides magical bonding opportunities for the whole family.