The Do’s and Don’ts of Exercising While Pregnant

The happiest moment of your life just happened, you found out you are pregnant. There are a million different thoughts running through your head, rightfully so. One of the most common concerns with most first time moms-to-be is, “is exercising during my pregnancy safe for me?” At Burn Boot Camp, we train pregnant women daily, so keep reading to find out all the do’s and don’ts of exercising while pregnant.

Exercise is not only safe during most pregnancies, but it can actually help stabilize common discomforts and often make the labor process shorter. Working out can also boost your energy, improve you mood, help you  sleep, and prepare you for childbirth by strengthening the necessary muscle groups used in labor. Research suggests that exercise can also lower your risk for gestational diabetes and preeclampsia.

The American College of Obstetricians and Gynecologists recommends that pregnant women without complications workout 30 minutes per day at a moderate intensity 3-5 days per week. The ideal workout will get your blood pumping, keep you limber, and control weight gain without putting you and your baby’s body in harms way.

Dos of Exercising While Pregnant

• Stick with low impact exercises and modify all intense movements. Take breaks as needed.
• Workout 3-6 times per week. Give your body a chance to rest and recover, this is necessary even when not pregnant.
• Stay cool and drink plenty of water. Overheating can be dangerous for the baby so be sure to drink plenty of water before, during, and after exercise.
• Focus on strength training rather than intense cardio.
• Stretch before and after exercise, shortened “tight” muscles could be a problem when that belly starts to grow!
• Scale your exercise back to simple movements in third trimester.
• Wear loose and comfortable clothing.
• Continue to work your abdominal muscles for up to 20 weeks.

Don’ts of Exercising While Pregnant

• Don’t workout to the point of exhaustion. Be sure your always able to carry a conversation while training.
• Don’t continue to workout feel faint, dizzy, lightheaded, nauseous, or notice spotting. Immediately stop your exercise.
• Don’t jump, twist, sprint or lay flat on stomach or back after 20 weeks. No excess pressure to your spine and do not compress abdomen after this point in time. If you would like to be overly cautious, skip these movements all together.
• Don’t workout in hot gyms. Air conditioning is key to keeping your body cool.
• Don’t perform heavy compound movements (especially in third trimester) because your body is malleable. Your ligaments, joints, and muscles are at risk.
• Don’t try all new movements. Now is not the time to take up skiing or snowboarding. Your center of gravity is off and blunt trauma could be dangerous.
• Don’t overstretch. The hormone relaxin causes muscles to stretch further than before so don’t tear a hammy!
• Don’t invert your body (go upside down) for any reason.
• Don’t participate in any contact sports.

Motherhood: Pregnancy Workouts & Postpartum

We’re dedicated to providing workouts for everybody at every level and with every need. We’ve devoted two Burn On Demand series to moms navigating working out while pregnant and staying strong in recovery. Motherhood: Pregnancy Workouts and Motherhood: Postpartum are available on the Burn Boot Camp app and designed specifically for moms in these stages of life. Motherhood: Pregnancy Workouts ranges from speed and agility to full body strength, so you can experience a variety of Protocols with modifications to protect you and your growing baby. Motherhood: Postpartum focuses on real recovery goals: restoring your pelvic floor, rebuilding core strength, easing lower back pressure, and helping you move confidently again. 

Get these two beneficial categories and our other unique series when you start your Burn On Demand 7-day free trial or subscribe to Burn On Demand in the app.

Before beginning any exercise program during pregnancy, it’s essential to consult with a qualified healthcare provider to ensure that it is safe. Every pregnancy is unique, and certain medical conditions or complications may require modifications to your exercise routine or specific restrictions. The information provided in this blog is intended for general educational purposes only and should not be considered medical advice. Always prioritize your health and safety, and seek professional guidance before starting or continuing any exercise program during pregnancy.