4 Exercises to AVOID While Pregnant (And 3 Great Ones You SHOULD Be Including!)

Exercising regularly while pregnant can help reduce your risk of pregnancy complications and ease pregnancy discomforts. There is no reason to stop working out when you find out you’re pregnant, if anything, it should be more of an incentive to continue to workout and take care of your mind and body.

While pregnant making regular exercise a part of your weekly routine will keep you feeling your best, physically and mentally!

It’s always a good idea to speak to your doctor before you start any workout routine. Once you get the clearance from them, try to get at least 30 minutes or more of moderate exercise three to four days a week.

how to exercise safely during pregnancy

Remember, your goal during this time is to keep up your pre-pregnancy fitness, not to train like you’re auditioning for American Ninja warrior. Any movement and light moderate exercise is going to be beneficial for you.

The following are four exercises you should avoid while pregnant and an alternative to try:

1. Nix the full crunching of the belly- like sit ups

This is the time to really start focusing on your core, yes- but full sit-ups are not the way to go.

Instead, move more toward cable chops and cable stabilizing exercises like the pallof press.

2. Avoid extensive jumping or hopping

If you are a runner and have been for a long time, talk to your doctor to get the OK if you want to continue to run. Some women do, some women don’t. It depends on you, your body, and what you and your doctor decide. In any case, if you don’t feel well enough to exercise at all, consult your doctor or a house call service to make sure everything is copacetic.

Instead, consider moving to a stationary bike or doing something more low impact like the elliptical.

3. Avoid risky exercises

This includes balancing on one leg where you can fall or doing exercise on an upside down bosu ball.

Instead consider weight lifting without the challenge of balance being compromised where you have the potential to fall.

4. Hot Yoga

The heat is a big no-no while pregnant only because of the risk of fainting.

Instead, continue to do yoga just nix the heat and you’ll be good.

Being pregnant is one of those times in a woman’s life she should cherish and enjoy. Working out while pregnant is shown to have positive impacts on both the mother and the baby. Not to mention mommy usually bounces back to her pre-baby weight much faster compared to those women who were sedentary during their pregnancy. As always, check with your doctor before you engage in any physical activity especially if you are newly pregnant.

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