Working out while pregnant from Coach Kelly
Pregnancy and Working Out – Frequently Asked Questions (FAQs)
Should I work out during pregnancy and what are the benefits?
Research has proven that physical activity is safe in the early months of and throughout pregnancy.
Remaining physically active during pregnancy can help improve posture, decrease back pain, swelling, constipation, and incontinence, and significantly reduce the risk of many other pregnancy-related ailments.
Women who exercise throughout their pregnancy tend to have shorter, less difficult labors with fewer complications. They also have a decreased need for medical intervention with quicker, easier recoveries once the baby is born.
What are the guidelines for resistance, flexibility, or balance training during pregnancy?
There are no published guidelines for resistance, flexibility, or balance training specific to pregnancy exercise.
Per American Congress of Obstetricians and Gynecologists (ACOG), which is the organization that releases the official guidelines regarding exercise during pregnancy “If you were very active before pregnancy, you can keep doing the same workouts with your obstetrician’s approval”.
How much exercise is OK to do each day during pregnancy?
ACOG encourages pregnant women to get at least 150 minutes per week, which is approximately 20-30 minutes of exercise each day, in the absence of medical or obstetric complications, e.g., pre-ecclampsia, severe anemia, etc. If you were very active before pregnancy, you can keep doing the same workouts with your obstetrician’s approval.
#1 Rule for prenatal exercise = listen to your body. Communicate any fatigue, nausea, “growing pains”, lightheadedness, etc. to your trainer to help adjust your workouts accordingly.
What type(s) of exercise are OK to do while pregnant?
Per American Congress of Obstetricians and Gynecologists (ACOG), which is the organization that releases the official guidelines regarding exercise during pregnancy “If you were very active before pregnancy, you can keep doing the same workouts with your obstetrician’s approval”.
Knowing the weeks that make up each trimester is helpful.
Trimester #1 = weeks 1 to 12
Trimester #2 = weeks 13 to 26
Trimester #3 = weeks 27 to end of pregnancy
The following circuits can help expectant mothers improve balance, strength, and endurance. Aim for about 2-3 sets of 15 repetitions, or 60 seconds each, and then do a bit more or less depending on how you feel during that particular workout.
Examples of exercises that are safe for pregnant women:
First trimester: reverse lunge, Single leg dead lift, Crunch on a stability ball, Cardio, e.g., stair climber, marching by raising knees to waist
2nd Trimester: Lateral Pull down, wide stance squat, dead bugs, Cardio, e.g., stair climber, marching by raising knees to waist or modified burpees (go down to a squat vs jumping up)
3rd Trimester: Seated pelvic tilt and hip circles on a stability ball, back row, ball wall squat w/ bicep curl, Cardio: walking or swimming. Swimming is a great form of exercise as the belly grows because the water supports body weight, avoiding muscle strain and joint stress.
What other forms of physical activity are safe for pregnant women?
Modified yoga and modified Pilates are safe for moms-to-be as there are prenatal yoga and Pilates classes designed for pregnant women. These classes often teach modified poses that accommodate a pregnant woman’s shifting balance, while reducing stress, improving flexibility, and encouraging focused breathing.
What types of exercise or activities should pregnant women avoid?
Riding a standard cruising bicycle - because your growing belly can affect your balance and make you more prone to falls riding a bike should be avoided, especially as pregnancy advances
Prone (on your back) or Supine (on your belly) exercises and uncontrolled twisting motions after 12 weeks of pregnancy.
Self-myofascial Release (SMR) on areas of swelling, e.g., using a foam roller
Plyometric training with a fast loading phase not recommended in the 2nd and 3rd trimesters
Hot Yoga or Hot Pilates
How can I find a trainer or yoga instructor to work with during and after pregnancy?
Please reach out to us here at Anastasia as we are happy to help you through this journey. You can email us at kevin@anastasiafit.com
Sources: Recommending and Exercise Program Physical Activity and Exercise During Pregnancy and the Postpartum Period | ACOG
NASM Blog Exercise and Pregnancy: Women Taking the Lead in Their Workouts (nasm.org)
