Hey there! In case you missed our latest IG post, here is a quick list of things I would never do pregnant...
- Static Line Parachuting: Landings are pretty hard, and it's also hard to jump with a rucksack between your legs with a pregnant belly. 0/10.
- Kickboxing Where I Am the Bag: Kickboxing by itself could be fine, but having someone use me as an actual punching bag sounds like a terrible time and also dangerous for my pregnant belly.
- Trapeze: Circus athletes, don't come for me. I just have 0 experience with trapeze, so I think starting during pregnancy would be a poor choice for me, and it seems like a pretty high fall risk.
- BMX Biking: I'm not a huge fan of biking, but adding flips also seems like a high fall risk. 0/10. I do like a stationary bike for cardio though.
- Burpees: I just don't like them.
As you can see, this list of "never" is really mostly activities that have a high fall risk or increased risk of blunt-force abdominal trauma. Other than that, there aren't many exercises that are universally off-limits during pregnancy.
For example:
You can do crunches and sit-ups, even if they cause coning, because coning itself has not been shown to be harmful to you or your baby. Coning may be a sign of a suboptimal pressure-management strategy, so modifying the exercise may be worth considering, especially if you're experiencing symptoms. But seeing your abdomen cone during an exercise does not automatically mean the exercise is dangerous or that you are damaging your core.
You can run during pregnancy! As your center of gravity shifts forward and upward, in addition to the other biomechanical changes that occur as pregnancy progresses, you may find running isn't as comfortable and opting for a different cardio option feels better. But for someone with an otherwise uncomplicated pregnancy who is accustomed to running, continuing to run during pregnancy is generally considered safe.
Lists of "don't do this" tend to generate fear around movement during pregnancy, which can actually discourage exercise altogether. It creates this "better safe than sorry" mindset not only for the person who is pregnant, but also for the people supporting them.
Blog: Prenatal Workout Myths: True or False? - MamasteFit
But exercising during pregnancy is hugely beneficial, not only for YOU, but also for your baby. Exercise during pregnancy can reduce your likelihood of developing certain prenatal complications, including gestational diabetes and hypertensive disorders such as preeclampsia. This is a huge deal!
In addition, exercising during pregnancy may make labor easier. Not because you're "better" at labor or because your contractions are somehow better, but because better physical conditioning can help you maintain upright and active positions for longer. Upright positions and movement can help facilitate labor progress, and movement can also be a really helpful tool for coping with contractions.
And a commonly overlooked benefit is that prenatal fitness can support an easier postpartum recovery. I'm not talking about "bouncing back." I'm talking about feeling better in your body and being better conditioned to meet the physical demands of postpartum and motherhood.
Think about how we use prehab before surgery. We know that going into a major physical event with better strength and conditioning can help support recovery afterward. Birth places an enormous physical demand on the body too, so building strength, endurance, and capacity beforehand can better prepare you for both birth AND recovery.
Of course, there are medical and obstetric complications where exercise may be contraindicated or need to be modified. This can include things such as preterm labor, ruptured membranes, certain cervical or placental complications, severe prenatal complications, or preexisting medical conditions.
This is why working with your provider based on YOUR individual medical situation is important. But even here, there can be more flexibility with movement than people realize. Routine bed rest and activity restriction are no longer recommended for many of the complications they were historically prescribed for because we haven't seen evidence that bed rest improves outcomes, and prolonged inactivity comes with risks of its own.
There may even be benefits for your baby! Research is continuing to explore how prenatal exercise may support fetal and childhood development, including potential benefits to nervous system and cognitive development.
Blog: 5 Benefits of Prenatal Fitness for Your Baby - MamasteFit
Overall, there are A LOT of benefits to exercising during pregnancy.
The mentality of "better safe than sorry" isn't necessarily the safer option when it results in avoiding movement altogether. There are too many well-established benefits of prenatal exercise to encourage someone NOT to exercise "just in case."
And if you're reading all of this thinking, "Okay, but WHAT am I actually supposed to do at the gym while pregnant?" That's exactly why we created our Prenatal Fitness Programs.
Our prenatal programming takes the guesswork out of training during pregnancy. Instead of giving you a giant list of exercises to avoid, we show you how to continue strength training, modify exercises as your body changes, support your core and pelvic floor, and incorporate birth-prep work throughout pregnancy.
You don't need to be afraid of lifting weights or challenging your body just because you're pregnant. You just need programming designed for the body you're training in right now.
Check out our Prenatal Fitness Programs and find the option that works best for you.
