There is a common misunderstanding about exercise and pregnancy. Years ago it was believed that pregnant women should rest and take it easy. And while I am all for having a pregnant woman kick her feet up so her baby daddy can give her a world class foot massage, baby mama should also be participating in regular exercise.
Women with noncomplicated pregnancies can (and should) safely participate in exercise throughout their pregnancy. According to The American College of Obstetricians and Gynecologists “If you are healthy and your pregnancy is normal, it is safe to continue or start regular physical activity. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery.”
In fact there are numerous health benefits of regular exercise to both mom and baby that you can read about next. See what are the general exercise recommendations during an uncomplicated pregnancy. And finally, when one of my preggo besties asked for an at-home core, butt, hip, and leg strengthening exercise she could do during her second trimester I was more than happy to oblige. You can try it out below (even if you aren’t expecting!).
Benefits of Exercise During Pregnancy
There are numerous benefits to exercise during pregnancy. Exercise when expecting can aid in decreasing musculoskeletal aches and pains, helps decrease stress, aides in healthy weight gain, improves your self image, and helps decrease the recovery time after your baby is born.
Additional (likely lesser known) benefits include:
- Decreases constipation
- Decreases swelling
- May decrease your risk of preeclampsia and gestational diabetes
- Strengthens your heart and your blood vessels for you and baby
- May help prepare your body for labor and/or birthing your baby (it can be a marathon)
Physical Changes During Pregnancy
Hormonal changes
The hormone relaxin is released during pregnancy which increases laxity in the joints allowing the pelvis to widen. However, this increase in laxity can lead to joint instability and pain.
Extra pressure on joints
With a growing baby in utero there typically comes a growing number on the scale. This increased weight gain is healthy and part of a typical pregnancy but it can lead to a sudden increase of pressure on the low back, hips, knees, and feet.
A growing stomach
As the baby grows the uterus and abdomen also expands at an exponential rate. The places stress on the muscles and tissues of the abdominal wall. Sometimes this increased pressure and growth can lead to a separation of the abdominal wall known as a diastasis recti. You can read more about diastasis recti in my “Mommy Pooch” post.
Pelvic pain and pressure
Not only does the growing baby place increased pressure on the joints but it also places extra pressure on the pelvic floor muscles. This can lead to pain in the pelvic floor region, sciatic nerve compression, and incontinence. You can read more about pregnancy and it’s effects on pelvic floor function in my post Is It Normal To Pee When You Sneeze.
To learn more about how the total core body functions be sure to check out my post about The “Pop Can” Core.
How To Exercise When Pregnant
So you may be wondering how much exercise you need when pregnant. The general recommendation is to participate in 30 minutes of moderate-intensity exercise on most days of the week. This will help you achieve many of the aforementioned benefits.
Key elements for limiting excess maternal weight gain during pregnancy include exercising 5 times a week, exercising at a moderate to somewhat hard intensity, and continuing to exercise until the end of pregnancy (if medically able).
If you never exercised pre-pregnancy you should ease into an exercise routine. Do not go crazy and decide that pregnancy is the perfect time to start training for a 5K when you haven’t run since you were 9 years old. Let’s be realistic now.
Choose something you enjoy doing when deciding on what type of exercise to do while expecting. Avoid any activities that may place you at risk of falling such as skiing, horse back riding, or mountain biking. (Cause I know that’s exactly what most women with an ever growing watermelon belly want to do.) Pick something that is fun and convenient such as walking, jogging, exercise machines, swimming, resistance training, yoga, or dancing.
Strengthening or stabilization exercises can be very helpful in avoiding musculoskeletal aches and pains throughout pregnancy. Additionally, strengthening your core, hips, pelvis and legs can help prepare you for the physical demands of labor, childbirth, and motherhood. Strengthening can be done through using resistance bands, isometric holds, or repetitions.
Important muscle groups to strengthen include:
- Core/abdomen muscles – can help decrease development of a diastasis recti
- Hips/buttock muscles– aids in prevention of hip and low back pain
- Pelvic floor muscles– can decrease low back pain and incontinence
- Leg muscles – improves function during pregnancy, childbirth, and postpartum
- Upper body muscles – helpful during labor and when holding/carrying baby postpartum
Exercise Routine
There are certain conditions in pregnancy in which exercise may be contraindicated. You should always speak with your OB or health care provider before beginning an exercise program.
If you are just starting an exercise program aim to exercise three days a week and progress up to six if your body is tolerating it well. You should always start an exercise routine with a brief warm up and a cool down period. Check out this total body strengthening routine for core, butt, hips, legs, and even a dash of pelvic floor.
Core & Hip Strengthening Routine (1st and 2nd Trimester Friendly)
- Bridges: 10-12 reps
- Sumo Squats: 10-12 reps (add 5-10lb dumbbell for extra resistance)
- Hip Circles: 10 reps clockwise 10 reps counter clockwise
- Plank Toe Taps: 10 taps to each side
- Wood Chops: 10 to each side (add 5-10 lb dumbbell for extra resistance)
- Modified Hip Dips: 10 each side
Repeat this circuit for 3 sets.
What’s Next?
Again, always be sure to speak with your OB or the appropriate medical professional prior to beginning an exercise program when pregnant or postpartum. Exercise is a great way to promote a healthy pregnancy and pave the way for an easier recovery postpartum. If you are looking for more exercise ideas just drop a comment and let me know what you would like to see. Enjoy and happy exercising!
–Monica
