Safe Exercises During Pregnancy

What Exercises are Safe During Pregnancy

As a Prenatal/Postnatal Wellness Coach the main question new moms ask me are

“Kaitlin! What exercises are safe for me to do now that I’m pregnant?!”

Well I”m here to share all of that info with you! It is not as confusing as the world makes it appear.

What kinds of exercises are safe during pregnancy?

Almost ALL exercises are safe during pregnancy, as long as your doctor has cleared you & you are not experiencing complications. Understanding how your body is changing and why some exercises are NOT the best the choice for you is important.  

Safe exercises that you should increase in your weekly routine during pregnancy include:

  • Squats,
  • Sumo Squats,
  • Goblets Squats
  • Bodyweight Squats.
  • Lunges as long as you are not experiencing pelvic pain.

Upper Body movements such as:

  • 1 arm/2 arm rows
  • Back fly’s
  • Overhead Press
  • Triceps
  • Exercises such as monster walks and lateral walks to strengthen your hip flexors.

What exercises should be avoided during pregnancy?

Understanding WHY some exercises should be avoided is more beneficial for your knowledge than me just listing some exercises that you shouldn’t do.

The main theme I want you to understand here is that as your body grows and changes, the majority of the change happening in your core unit, is to control your breathing and intra-abdominal pressure. If you have control over this you can more than likely continue doing what you enjoyed doing before finding out you were growing a tiny human.

The basis of ALL your exercises movements during pregnancy (and after) should all begin from understand your core breath and how to control pressure. You can sang my free Core Course Here to gain a better understanding and keep a strong core for you and baby!

Some exercises that you need to be cautious of and more than likely modify once you hit your second trimester (around 20-24 weeks) are as follows:

  • Front Planks
  • Mountain Climbers
  • Push-Ups
  • High Impact or Plyometric (jumping, jump squats, running)
  • Heavy Lifting Overhead Movements.

If you go to perform any of these movements, noticing coning, doming or low back pain, stop, reconnect to your breath & try again. If you experience any of the symptoms above the second time it is safe to say you should perform modified versions of those moves or avoid them completely.

Running is a great cardio outlet; however once you hit around 20 weeks there is an increased amount of pressure pushing on your pelvic floor. If you find you are leaking urine, experiencing low back pain or pelvic pain while running it’s time to hang up the shoes until after baby is born. Remember pregnancy is a season; and you have to adapt your fitness level to your changing, growing body and that is OK.

Is it safe to workout while pregnant?

As long as you have the green light from your Doctor, you have had no serious complications than working out/exercising during pregnancy is highly encouraged.

Did you know on average women only train 20-30 hours for the actual labor and delivery? And most of it is done through education classes that do not address your changing body or the importance of exercise during pregnancy. Having a baby is like running a marathon, one that just keeps on going. As an athlete that has ran 3 full marathons and birthed 3 babies, I can tell you being prepared is vital for both circumstances!

This is the exact reason I created my Strong for Birth Fitness Guide, it is a step by step guide that provides you with the knowledge and safe exercises to safely prepare for your big day!

You can snag a downloadable Safe Pregnancy Exercise Guide here…take it to the gym with you Momma!




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