5 Workout Dos and Don’ts When Being Pregnant

workouts when pregnant

Many pregnant women fear working out. Reason for this may be because they are afraid of harming the life growing in their wombs. However, researchers believe that exercise can be good for the mother and the fetus. In fact, an American study published in the American Journal of Obstetrics and Gynecology recently stated that women who work out when pregnant had 30 percent shorter labor than those who did not exercise. If you are pregnant, you can also take vitamin pills.

What Should You Do

header 1 Short workouts

Come up with a regular workout routine that lasts for 20-30 minutes each day. However, before you undertake any form of exercise, ensure that you consult with your doctor first. Some people have complicated pregnancies, and any workout may be damaging to them and their child. Remember you are not the first pregnant woman to work out. Celebrity trainer Harley Pasternak has trained several Hollywood celebrities like Megan Fox during their pregnancies. He is a big advocate for working out when pregnant.

header 2 Take breaks

Ensure that you rest. Do not overwork your body because it may have disastrous results for you and your baby. Monitor your breathing rates as you work out. Doing this will help you determine when to stop.workouts when pregnant - taking a break

header 3 Drink water and eat healthily

During exercise, your body is losing water and using up your energy. Being pregnant means, you are eating for two. Therefore, ensure that you continuously hydrate yourself and eat healthy at all times. Celebrities such as Kristin Cavallari have admitted to eating foods high in fiber, iron, proteins, vitamins and minerals, whole grain and fruits.

You can also opt to add supplements to your diet. Eating for two is not an easy task, and sometimes, a mother can deprive herself and the child she is carrying the proper amount of nutrients. Studies show that 80 percent of women fail to achieve the required nutrient intake. With so many supplements out there, you will need quality products that will be beneficial to your body. There are plenty of companies that produce safe pills. For example, you’re wondering, “do AdvoCare Products really work,” you should know that most online reviews are positive.

header 4 Dress comfortably

Pregnant women are not supposed to constrain their stomachs. Therefore, it is advisable to wear leggings and a sports bra when working out. The sports bra should be cotton and well fitting. Doing this will protect your breasts from injury to the tissues and ligaments and also will prevent overstretching. Pregnancy may also create an imbalance and wear comfortable exercise shoes will help maintain balance.workouts when pregnant - future mother smiling

header 5 Adjust your pregnancy routine

As you advance in your trimester, your capabilities will automatically change. Therefore, you need to go with the pace. Your first trimester will afford you the chance to work out a little more. However, try to avoid extremely strenuous workouts. In the second trimester, you are required to avoid crunches and focus more on strength training. During the third trimester, your exercise should be light. Doctors recommend walking during this stage of the pregnancy.

What You Should Not Do

header 1 Do not exercise in a hot environment

These temperatures can harm your child, especially in the first trimester. During pregnancy, women are usually warmer than usual. Therefore, subjecting your body to warmer temperatures may result in the rise in body’s core temperature. In turn, the baby may be affected.

header 2 Don’t take diet pills

Also, avoid using weight loss pills during pregnancy. We do understand that you want a slim figure and to lose the extra weight, but this will happen after giving birth. Doctors are cautious when it comes to weight loss pills during pregnancy. These pills can cause high blood pressure to a woman during pregnancy. Some common pills women use are Garcinia Cambogia extract, caffeine, Raspberry Ketones, Green Coffee Bean Extract, and Hydroxycut. It is necessary to consult with your doctor if you want to try out diet pills.

header 3 No weight liftings

Avoid strenuous workouts such as lifting weights. According to the American College of Sports Medicine, it is practical to engage in intense exercises in the first few weeks of the pregnancy. However, they also advise that you listen to the body. Also, avoid specific sports such as judo, horse riding, and kickboxing. You do not want to put your baby in danger by hitting your stomach.workouts when pregnant - future mom sutting with a fitball

header 4 Do not exercise on your back

Lying on your back can reduce blood flow to vital organs such as your brain and the uterus. However, this applies to women in the second and third trimesters.

header 5 Avoid exercises that involve the abdomen, lunges, and jumping

Research shows that 30 percent of women are prone to abdominal muscle separation that may be as a result of working the abdomen too much.


Traditionally, doctors never recommended workouts for pregnant women. However, this mentality soon changed. According to the New York Times, these changes started in 1985. Women who exercise are also likely to experience lower risks of gestational diabetes and hypertension. Working out also lowers the chances of going through a C-section when giving birth. Exercise will help you go through the pregnancy period more gracefully.

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