Best Workouts for Pregnant Women | FitMama

Workouts during Pregnancy

Workouts during Pregnancy


One of FitMama’s specialties is helping you have a Fit Pregnancy!

Unless you have a high-risk pregnancy or are told by your doctor not to work out, exercising is absolutely one of the best things for you and your baby to stay fit throughout your pregnancy.

The truth about exercise and pregnancy is that it used to be thought of as contraindicated or dangerous, but top researchers have shown that the health benefits to both you and the baby are many, when you stay active throughout.

Basic Guidelines When Planning Exercise During Pregnancy:

There are a few key things to consider when exercising while you’re pregnant:

  • Were you working out prior to getting pregnant?
  • What were you doing – cardio, weight training, yoga, sports or Crossfit?
  • Did you have symptoms of incontinence prior to getting pregnant (i.e., leaking when you sneeze, lift or jump?)
  • What level were you used to working out at – recreational or competitive?
  • Did you have alignment issues in your hips, back, shoulders, knees or ankles?
  • How was your posture prior to getting pregnant?
  • Were you doing workouts on your own or were you being guided by a trainer?
  • What workouts did you enjoy doing?
  • Were any of your workouts done in a heated environment?

There are many safe exercises to do when pregnant – Some great exercises (as long as they are comfortable and not causing pain/discomfort or IAP) to do are things like:

  • Squats
  • Lunges
  • Step ups
  • Leg extensions
  • Leg curls
  • Deadlifts
  • Upper body workout on the chest, back, shoulders, biceps and triceps.

Our FitMama pregnancy programs are designed to balance out the body, strengthen and maintain your muscles where they are most needed, and meet its changing demands as you and your baby grow together.

There Are Also Many Exercises NOT Safe To Do When Pregnant:

  • Any type of sit-up/crunch movement
  • Any conventional ab moves that increase intra-abdominal pressure (IAP), such as Russian twists, v-sits, leg raises, boat pose, abdominal weight machines
  • Any twisting moves past the first trimester
  • Bearing down or holding your breath while exercising (increases IAP)
  • Jumping and bouncing past the first trimester
  • Any form of contact sports or more risky sports like skiing or horseback riding where you could fall or be bounced around
  • Avoid all moves where you are lying on your back for extended periods of time, so instead of a bench press, feel free to do an incline bench press

At FitMama, we err on the side of caution. We recommend that to avoid getting a more serious diastasis recti, stay away from spending long periods of time on all fours or bending over to a point where your belly is hanging, creating more intra-abdominal pressure and putting more strain on your linea alba.

Pregnancy Changes that May Affect Exercises Are:

  • The need to listen to your body even closer
  • Ensure that you do not overheat

Hormones change the way your muscles, ligaments and joints function. So, it’s important to not push yourself to the limit as this will lead to injury. Your deep 4 core muscles (called multifidus, transversusabdominis, diaphragm and pelvic floor) start to function differently as IAP increases. They no longer work as cohesively as they did, which can lead to back injury, core dysfunction and prolapse or incontinence.

Things like breathing can be compromised due to the baby taking up space in the abdomen, so it’s essential to stay tuned into the needs of your own body.

Warnings for Pregnant Moms:

  • Don’t overheat
  • Don’t jump
  • Don’t go in hot pools, whirlpools or super-hot baths
  • Running is a personal choice but cardio options like elliptical, stair climber, swimming or treadmill are better choices for long-term core safety.

Labors range in length of course, but you never know how long yours will be. Being strong, fit and having a deep core (the true foundation of your body) that’s properly connected to your breathing patterns is all vital to making the experience the best it can be.

Birthing a baby is like a marathon, and training during pregnancy is like training for that event. The better shape you can be in going into labor and delivery, the better!