Exercise during pregnancy: Expecting & Exercising For a Fit Maternity Journey

Exercise during pregnancy is generally safe and can have many benefits for both the mother and the baby. 

It can help to improve mood, reduce stress, and prevent excessive weight gain. 

It can also improve sleep and prepare the body for labor and delivery. 

Certain types of exercise may be contraindicated depending on the individual’s medical history and pregnancy complications. 

It’s also important to listen to your body and avoid overheating, dehydration, and excessive fatigue.

Want to exercise and lose weight while pregnant? Get tips and guidelines for safe prenatal workouts that can help you stay fit and healthy.

Exercise tips for pregnancy

Here are a few tips for doing regular exercise during pregnancy:

Listen to your body: Pregnancy can bring about physical changes and fatigue, so it’s important to listen to your body and avoid overexertion.

Stay hydrated: It’s important to stay hydrated during pregnancy, especially during exercise.

Avoid exercises that could be harmful: Certain exercises and activities with a risk of falling should be avoided during pregnancy.

Focus on low-impact exercises: Low-impact exercises such as swimming, walking, and cycling are safe during pregnancy and can help to improve cardiovascular fitness.

Strengthen your core and pelvic floor: Pregnancy and childbirth can strain the core and pelvic floor muscles, so it’s important to include exercises that target these areas in your exercise routine.

Pay attention to your breathing: Proper breathing during exercise is important, especially during pregnancy.

Take rest when you need: It’s important to rest when you need it, don’t push yourself too hard.

Please consult with your healthcare provider: Before starting or continuing an exercise program during pregnancy, it’s important to consult with a healthcare provider to ensure that it’s safe for you.

It’s also important to note that every woman’s pregnancy is unique and should be treated as such, so it’s essential to consult with a healthcare provider before starting any exercise program during pregnancy.

Must-Avoid Exercise during Pregnancy

Here are a few types of must-avoid exercise during pregnancy:

Contact sports: Activities that involve contact or a risk of getting hit, such as soccer, hockey, and basketball, should be avoided during pregnancy.

Scuba diving: Scuba diving should be avoided during pregnancy due to the risk of compressed air injury to the developing fetus.

High-risk activities: Activities that risk falling, such as rock climbing, should be avoided during pregnancy.

Hot yoga: Hot yoga should be avoided during pregnancy due to the risk of overheating and dehydration.

Lying on your back: Lying on your back for an extended period, particularly after the first trimester, should be avoided as it can decrease blood flow to the uterus.

Heavy weight lifting: It’s important to avoid heavy weight lifting, especially during the second and third trimesters, as it can cause strain on the abdominal muscles.

Overstretching: Overstretching can cause injury during pregnancy and should be avoided.

Exercises for a fitter pregnancy

Many exercises are safe for pregnant women, including brisk walking, swimming, stationary cycling, prenatal yoga, and low-impact aerobics.

Here are a few exercises that can help to promote a fit and healthy pregnancy:

Walking: Walking is a low-impact exercise that is safe throughout pregnancy. It can help to improve cardiovascular fitness and reduce stress.

Swimming: Swimming is a great exercise for pregnant women as it provides a full-body workout without putting stress on the joints. It also helps to reduce swelling in the legs and feet.

Cycling: Cycling on a stationary bike or outdoors is good exercise for pregnant women as it can help improve cardiovascular fitness and strengthen the legs.

Prenatal yoga: Yoga can help to improve flexibility, balance, and relaxation during pregnancy. Make sure to choose a prenatal yoga class and avoid positions that require you to lie on your back or overstretch.

Pelvic floor exercises: Pregnancy and childbirth can strain the pelvic floor muscles, so it’s important to include exercises that target these muscles in your exercise routine. Kegel exercises are a good way to strengthen the pelvic floor.

Strengthening exercises: It is important to maintain the strength of the body during pregnancy, focusing on the core and back muscles. Body weight exercises or light weight lifting can be safe and effective during pregnancy.

Prenatal aerobic classes: Prenatal aerobic classes are a great way to stay active during pregnancy and can be a good source of support and motivation.

Pregnancy Ball Exercises: Pregnancy Ball Exercises can be beneficial for pregnant women who are looking to have a smooth labor and delivery. These exercises involve using an exercise ball to perform various movements that help strengthen the pelvic muscles, improve flexibility, and encourage optimal fetal positioning.

Stomach-strengthening exercise in pregnancy

Here are a few exercises that can help to strengthen the muscles of the stomach during pregnancy:

Pelvic Tilts: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Arch your back, tuck your tailbone under, and press your lower back towards the floor. Repeat this movement, inhaling as you arch and exhaling as you tuck.

Cat-Cow: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips—Inhale as you arch your back and lift your head towards the ceiling. 

Exhale as you round your spine, tucking your chin to your chest and pressing your tailbone towards your knees. Repeat this movement, flowing smoothly between the two positions.

Plank:

1. Start in a push-up position, with your hands directly under your shoulders and your feet together.
2. Keep your body in a straight line, engaging your core muscles.
3. Hold this position for as long as you can, and then rest.

Side Plank: Start in a plank position, then rotate your body to the side so your weight is on one hand and the outside edge of your foot. Hold this position for as long as possible, and then switch sides.

Leg Lifts:

1. Start lying on your back with your hands under your lower back for support.
2. Keep your legs straight and raise them together towards the ceiling.
3. Lower them back down slowly.

Bird Dog:

1. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
2. Reach one arm out in front of you and the opposite leg back behind you, keeping your body in a straight line.
3. Hold for a few seconds, then switch sides.

Pelvic tilt exercise in pregnancy

Pelvic tilt exercises can help strengthen the lower back and abdomen muscles, which can be beneficial during pregnancy and labor. 

Here are a few ways to perform pelvic tilt exercises:

Standing pelvic tilt: Stand with your feet shoulder-width apart and your hands on your hips. Arch your lower back, tuck your tailbone under and press your lower back towards the floor. Repeat this movement, inhaling as you arch and exhaling as you tuck.

Lying pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Place a pillow or small rolled-up towel under your head for support. Arch your lower back, tuck your tailbone under and press your lower back towards the floor. Repeat this movement, inhaling as you arch and exhaling as you tuck.

Wall pelvic tilt:

1. Stand with your back against a wall and your feet about hip-width apart.
2. Arch your lower back and press your lower back towards the wall.
3. Hold for a few seconds, then relax.

Seated pelvic tilt: Sit on the edge of a chair with your feet flat on the floor and your hands on your hips. Arch your lower back, tuck your tailbone under, and press your lower back towards the floor. Repeat this movement, inhaling as you arch and exhaling as you tuck.

It’s important to note that every woman’s pregnancy is unique and should be treated as such, so it’s essential to consult with a healthcare provider before starting any exercise program during pregnancy. 

Start with small movements, and you can increase the intensity as you get stronger.

Conclusion

Exercise during pregnancy can have many benefits for the mother and baby. 

Research suggests that pregnant women who exercise have less low back pain, improved mood, and easier labor. 

Exercise during pregnancy has been shown to help reduce the risk of developing gestational diabetes, which is a type of diabetes that can occur during pregnancy.

Furthermore, exercising during pregnancy can improve sleep, reduce stress, and improve overall energy levels.