What Workouts Are Safe During Pregnancy

Aquanatal Classes And Swimming

14 MInute First Trimester Core Workout—-Safe Ab Exercises for Pregnancy

Aquanatal classes are aerobic exercise classes that you do in water. Its another great exercise during pregnancy as it can improve your cardiovascular fitness and muscle tone, and help you relax . The beauty of exercising in the water is that itll support your bump, and youll have less muscle soreness afterwards and less risk of injury .

What Are The Benefits Of Exercising During Pregnancy

From reducing back pain to promoting healthy weight gain during pregnancy, the benefits of prenatal exercise are vast. “Studies have shown that women who exercise during pregnancy are more likely to have an uncomplicated vaginal delivery and a quicker recovery post delivery,” saysDr. Suman Tewari, OBGYN, Clinical Advisory Board Member at P.volve.

Regular exercise during pregnancy can strengthen your heart and blood vessels and ease constipation . Exercise is also important in the postpartum period, as it can help improve mood and decrease the risk of developing deep vein thrombosis.

Not only is movement great for you, but it’s incredible for your baby as well. “Women who exercised during pregnancy showed a lower incidence of complications such as excessive gestational weight gain, gestational diabetes, gestational hypertension, preeclampsia, preterm birth, lower birth weight, cesarean birth and operative vaginal delivery,” Dr. Tewari shares.

Borg Scale Of Perceived Exertion

Though it’s often easier for more experienced exercisers to use, some evidence suggests that the Borg Scale of Perceived Exertion can help pregnant women stick to a safe intensity level. How to use it: Focus on the physical sensations that you feel in your body and assign them to a level on the scale.

As a general rule for pregnancy, make sure your level of perceived exertion does not exceed 15.

  • 1-7 Not intense at all
  • 8-12 Light intensity
  • 16-18 High intensity
  • 20 Maximum intensity

Still have questions? We’ve got you! Make an appointment with one of our pelvic physical therapists. They will help personalize an exercise program for you and guide you safely through each trimester.

Dr. Rawlins is a physical therapist at Origin who specializes in the treatment of pelvic floor muscle dysfunctions including pelvic pain, sexual dysfunction, pregnancy related pain, postpartum recovery, and bowel and bladder dysfunction. In addition to being a practicing clinician, she is a passionate educator and author.

Also Check: What Is The Best Hair Dye To Use While Pregnant

Ellipticals Stair Climbers Treadmills And Rowing Machines

Ellipticals, stair climbers, treadmills and rowing machines are all good bets during pregnancy. Adjust speed, incline and tension to a level thats comfortable for you. Keep in mind that as your pregnancy progresses, you may have a harder time with resistance . With stair climbers and treadmills, you’ll need to pay closer attention to where you step to avoid stumbles.

When To Stop Your Workout

Safe and Effective Pregnancy Core Exercises

There are signs and symptoms which could mean you have put too much strain or stress on your body, once you detect any of these, you have to stop and immediately call your doctor.

  • Fluid dropping or vaginal bleeding.
  • Difficulty, laborious or discomfort in breathing.
  • Palpitations in the heart or chest pain.
  • Vomiting, headache or nausea.
  • Overheating, a sudden change in temperature and clammy hands
  • Swelling, pain in your calves or ankles.
  • Pain in the abdomen.
  • Blurred vision.

Also Check: What Should You Not Do At 5 Weeks Pregnant

What Is Pregnancy Ball Exercise

Birthing ball exercise simply means doing certain postures using balls. Birthing balls are highly beneficial for being mothers. You may use your birthing ball to do the following:

  • While working or resting, sit comfortably.
  • A firm chair or soft sofa may not be as comfortable as a ball, and it may be more difficult to get on and off.
  • You may even get a mini-workout by sitting on a birthing ball. Your belly and back muscles will work hard to keep you upright while you gently rock or bounce on it.

Some pregnancy ball exercises are:

  • Back and Upper Body Stretch
  • Kneeling Ball Roll-Outs
  • Which Exercises During Pregnancy Are Beneficial

    Before you begin exercising, remember it is important to talk to your health care provider. If you typically get little or no activity, walking is a great exercise to start with. Walking is usually safe for everyone, it is easy on your body and joints, and it doesnt require extra equipment. It is also easy to fit into a busy schedule.

    Squatting during labor may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. To do a squat, stand with feet shoulder width apart and slowly lower into a squat position. You should keep your back straight, heels on the floor and your knees shouldnt protrude in front of your feet. Hold the squat for 10 to 30 seconds you can rest your hands on your knees.Then slowly stand back up, pushing up from your knees with your arms, if you need to. Repeat this 5 times working up to more.

    Pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor. To do pelvic tilts get on your hands and knees. Tilt your hips forward and pull your abdomen in. Your back should slightly round. Stay in this position for a few seconds then relax without letting your back sag. Repeat a couple of times, working up to 10.

    Recommended Reading: When Can You Use First Response Pregnancy Test

    Ab Exercises For Your Pregnancy

    If youâre currently pregnant or have been pregnant in the past, then you know it can be a struggle just to sit up with that baby bump in the way! As your baby develops, your abdominal muscles slowly stretch to make room, putting pressure on that muscle group.Ab exercises for pregnancy can help strengthen and support your body as you get bigger and help keep those typical aches and pains in check. Theyâre also ideal for exercising after pregnancy to help rebuild lost abdominal strength. Some excellent ab exercises for pregnancy include:

    Safety Tips For Exercising During Pregnancy

    3 Exercises to Feel Beautiful during Pregnancy (safe for all trimesters)

    Regardless of which trimester youre in, its important to exercise safely.

    • Get clearance from our team if youre new to exercise
    • Avoid exercise if you have conditions that may limit exercise
    • Wear supportive shoes to be mindful of your changing sense of balance
    • Stay hydrated and drink plenty of water before, during, and after exercise
    • Wear supportive clothing, including a sports bra and support band for your belly
    • Make sure not to become overheated, especially during the first trimester
    • Avoid lying flat on your back for too long, especially during the third trimester
    • Avoid contact sports, horseback riding, and hot yoga
    • Avoid lifting too-heavy weights and never lift weights over your head

    Not sure where to start? Our compassionate team guides you with all things pregnancy from what to eat , when to schedule tests, and when and how much to exercise. To learn more about what workouts are safe for you, schedule an appointment at our Oviedo, Florida, office. You can also give us a call at 321-304-6249.

    Don’t Miss: How To Make Pregnancy Stretch Marks Go Away

    Listen To Your Body When Exercising While Pregnant

    You know your body is going to change a lot during pregnancy. So, its probably no surprise that youll be slowing down a bit. Fortunately, your body will tell you what works and what doesnt.

    For example, if youre feeling tired, stick to leisurely walks until you get some of your energy back. And as we mentioned before, once your sense of balance starts to change, thats a signal to avoid or modify certain activities.

    Because your body is already working so hard, pregnancy also isnt the time to push yourself. Dont exercise to the point of tiredness. Again, most women can exercise safely while pregnant, but stop and call your doctor if you notice any sudden or unusual symptoms during exercise like:

    • Excessive fatigue, breathlessness or dizziness
    • A pounding heartbeat or unusual sensations in your chest
    • Pain or cramping, especially around your back or pelvis
    • Vaginal bleeding
    • Persistent contractions

    Can I Work Out At Home While Im Pregnant

    If you cant get out or youre short of time, there are plenty of exercises you can do at home or at work that you can fit around your daily activities.

    Look for pregnancy workout DVDs or try our easy home or office workout. You could always look at ways that you can be more active around the house putting extra energy into the housework or gardening, for example.

    If you work, can you use your commute to exercise by getting of the bus or train a stop early and walking the rest of the way?

    Recommended Reading: Can I Go To Halloween Horror Nights Pregnant

    Exercises To Do In The Third Trimester Of Pregnancy

    Youll definitely notice a slowdown if not an abrupt halt at times during the third trimester, as your body begins to prepare for labor and childbirth. This is a great time to focus on cardiovascular activities and keep up your mobility and abdominal strength with:

    • bodyweight moves

    These help to keep your upper and lower body muscles strong.

    For safety purposes, Jeffcoat says to avoid any exercise that places you at a risk for falls. Because your center of gravity is changing daily, its smart to avoid exercises that would lead to a loss of balance, resulting in a fall and possible abdominal impact that could harm your baby, she says.

    Its also not uncommon to experience pubic symphysis pain, which is pain in the front pubic bone. Because of this, Jeffcoat recommends avoiding exercises where your legs are too far apart, which will further aggravate this pain.

    Tips For Using Pregnancy Balls

    Safe Exercises For Pregnancy
  • When you sit on the ball, your hips should be slightly higher than your knees to reduce back pressure, offer your belly plenty of room, and provide you stability
  • If youre on the fence about which size to choose, Cohen recommends going with the smaller one, especially if you want to use it as a birthing ball as well.
  • I recommend choosing the smallest one that fits your requirements
  • Also Check: What Nausea Medicine Is Safe While Pregnant

    Myths About Exercise And Pregnancy

    As a woman, pregnancy represents one of the greatest physical changes you will ever experience. To support these physical changes and your growing baby, eating healthy is key, but so is staying physically active. But whats the safest way to exercise during pregnancy ?

    A Johns Hopkins maternal-fetal medicine specialist helps debunk common myths about exercise and pregnancy.

    Is It Safe To Exercise During Pregnancy

    While its true that now isnt the time to learn to water ski or enter a horse-jumping competition, most women can still enjoy most fitness activities. In fact, many exercises that are off-limits during pregnancy are ones youd probably have a hard time doing with a basketball-sized tummy anyway.

    That said, definitely be sure to get the go-ahead from your practitioner before you start any exercise program during pregnancy. Some conditions can rule out exercise during pregnancy.

    Recommended Reading: What Kind Of Doctor Do You See For Pregnancy

    What Type Of Exercises Should I Do

    Doing a combination of aerobic and strengthening exercises is beneficial when you are pregnant.

    Aerobic activities like walking, cycling, swimming or fitness classes will help you improve your cardiorespiratory fitness and also help you avoid excess weight gain.

    Strengthening exercises, like yoga, Pilates or resistance training, can help to reduce back and pelvic pain and also help to prepare your body for giving birth, as well as your recovery after.

    Try to fit the exercises listed below into your daily routine. They will strengthen your muscles so that you can carry the extra weight of pregnancy. They’ll also make joints stronger, improve circulation, ease backache and generally help you feel well.

    Second Trimester Exercises For An Upper Body Pregnancy Workout

    Pregnancy Exercises Second Trimester | 30 Minute Pregnancy Workout (Safe For All Trimesters)

    This second trimester workout routine focuses on strengthening your postural muscles so you stay strong, properly aligned and pain-free throughout your pregnancy. After all, youve got to support that growing bump! Do the following circuit two to three times for an amazing arm workout that tones your biceps, triceps, shoulders and postural muscles. Rest for 60 seconds between circuits. And dont forget to hydrate!

    Don’t Miss: What Settles Nausea During Pregnancy

    Exercise Ball Exercises Pregnancy

    At work or at home, the exercise ball can also be utilized to substitute a chair. The exercise balls movement necessitates muscle reaction in order to maintain ones center of gravity and balance on the ball. This activates the deeper trunk muscles that support the spine while reducing static strain on any one component in the spine.

    Exercise balls can help pregnant women exercise while supporting the increased weight and change in the center of gravity that comes with pregnancy. The exercise ball may also be utilized to give support for particular postures during labor, as well as rhythmic movement and mild bouncing.

    Can I Use A Birthing Ball During The Second Trimester

    If youve almost reached the halfway point of your second trimester, which also marks the halfway point of your pregnancy. Your baby are developing as you reach this significant milestone, and while it may be tempting to just sit back, sip tea, and eat biscuits for the following 20 weeks, you should be making an effort to keep active with some low-to-moderate activity at least a few times a week.

    You might start performing some exercises at home if the notion of attending a fitness class at your local gym/swimming pool makes you feel hot and chilly all over. . The usage of an exercise ball is one of the greatest and safest ways to workout at home .

    Also Check: Can You Get Pregnant While Your On Your Period

    Exercise Suggestions During Pregnancy

    Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or safety net to help decide if the potential benefits of exercise outweigh the risks for you. Read through the pre-exercise self-screening tool before embarking on a new physical activity or exercise program.If you have been cleared to exercise, and you participated in physical activity before you were pregnant, it is recommended that you:

    • Do at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week.
    • Let your body be your guide. You know youre at a good exercise intensity when you can talk normally and do not become exhausted too quickly.
    • If you are healthy and you are not experiencing complications in your pregnancy, continue this level of activity throughout pregnancy, or until it becomes uncomfortable for you to do so.
    • Be guided by your doctor, physiotherapist or healthcare professional.

    If you have been cleared to exercise, but you were inactive before your pregnancy:

    Exercises To Do In The First Trimester Of Pregnancy

    Safe Ab Exercises While Pregnant

    The first three months of pregnancy can be a wild ride of emotions. From elation and pure joy to concern, worry, and even fear as you begin to realize that youre responsible for nourishing, growing, and keeping this tiny soon-to-be human being safe and healthy.

    As long as youre not considered a high-risk pregnancy, physical therapist Heather Jeffcoat, DPT, says you can continue with your regular exercise routine in the first trimester.

    The foundation of a well-rounded prenatal fitness routine should include at least 150 minutes of cardiovascular activity each week and 2 to 3 days of strength training exercises that target the major muscle groups.

    It should also focus on specific exercises that help make pregnancy easier and prepare you for labor and childbirth.

    One area of importance, says Jeffcoat, is to work on body awareness to prepare for changes in your posture. Doing an exercise like the pelvic curl is a great way to begin working on spinal mobility and strengthening the abdominal muscles that will support your belly as it grows, she says.

    Read Also: How To Know If Your Pregnant On The Implant

    Best Types Of Exercise During Pregnancy

    Considering all the benefits of exercise during pregnancy, you might be ready to jump on board and get movingâbut perhaps you donât know where to start. Generally speaking, there are some types of exercise that are better than others when you’re pregnant, and some to avoid during pregnancy . Most experts agree that the best exercise during pregnancy is aerobic activity. Look for low impact but also moderately intense exercise, meaning youâre moving the big muscles in your body enough to raise your heart rate and break a sweat, but not enough to lose your breath completely. Think of it this way: You can still chat with your baby bump, but you canât sing!

    Cautions For Pregnancy Exercise

    While most forms of exercise are safe, there are some exercises that involve positions and movements that may be uncomfortable or harmful for pregnant women. Be guided by your doctor or physiotherapist, but general cautions include:

    • Avoid raising your body temperature too high for example, dont soak in hot spas or exercise to the point of heavy sweating. Reduce your level of exercise on hot or humid days. Stay well hydrated.
    • Don’t exercise to the point of exhaustion.
    • If weight training, choose low weights and medium to high repetitions avoid lifting heavy weights altogether.
    • Perform controlled stretching and avoid over-extending.
    • Avoid exercise if you are ill or feverish.
    • If you dont feel like exercising on a particular day, dont! It is important to listen to your body to avoid unnecessarily depleting your energy reserves.
    • Dont increase the intensity of your sporting program while you are pregnant, and always work at less than 75 per cent of your maximum heart rate.
    • In addition, if you develop an illness or a complication of pregnancy, talk with your doctor or midwife before continuing or restarting your exercise program.

    Don’t Miss: How To Lose Baby Fat After Pregnancy

    Related Posts

    Recent Stories