Lifestyle changes are inevitable during pregnancy – but can you exercise while pregnant? The answer is a resounding yes. For women who are pregnant without complications, there are ample benefits to exercising while pregnant1.
In this guide, we’ll be sharing our advice on the best ways to stay active during pregnancy and how consistent – yet modified – F45 workouts can set you up for health benefits both before and beyond childbirth.
Read on to find out how to exercise safely during pregnancy with movements that support your changing body. That said, the following is intended as guidance of a general nature – and does not constitute medical advice. For support that’s tailored to your pregnancy, and your specific health needs during it, always consult your doctor.
The benefits of exercising during pregnancy
Between physical and emotional benefits, regular exercise can offer plenty of support during pregnancy: reducing discomfort and boosting energy levels while you’re expecting. Having a solid foundation for fitness can also help physically prepare you for labor – and even if you didn’t have a sustainable fitness routine before pregnancy, it’s never too late to start.
Below are some of the major health benefits of exercising while pregnant.
Supports cardiovascular health and endurance
Your body naturally demands more from your cardiovascular system during pregnancy – like increasing your resting heart rate – so performing regular aerobic exercise while pregnant can help with your cardiovascular health and endurance1. Moderate intensity workouts are known to enhance your cardio output (the amount of blood your heart pumps per beat) and improve blood flow and circulation, including umbilical blood flow and placental circulation2.
Helps manage weight gain
Weight gain is intrinsic to pregnancy – and integrating workouts while pregnant can help promote healthy weight gain during this period. It should be noted that exercising while pregnant is not associated with reducing maternal weight gain, but it can improve your ability to manage weight loss post-partum3.
Reduces common pregnancy discomforts
Your body undergoes myriad changes during pregnancy, which can create many sources of discomfort.
Thankfully, you can work out while pregnant to ease some of these common pregnancy discomforts: such as lower back pain, pelvic pain, joint pressure, constipation, and swelling in the hands and feet (caused by poorer circulation).
Boosts mood and energy levels
Physical activity is known to boost endorphins, so exercising while pregnant can have a positive mood-stabilizing effect and reduce stress levels. With improvements to your blood circulation and sleep quality, performing regular workouts while pregnant can also boost energy levels overall.
May support easier labor and faster postpartum recovery
Childbirth puts immense physical strain on the body – but exercising while pregnant may help your body prepare for labor.
In some women, exercising while pregnant can even result in fewer complications during delivery, and support a faster recovery period after labor4. There is also evidence that physical activity can reduce some women’s risk of developing gestational diabetes5.
Safe pregnancy exercises to do while you’re expecting
At this point, you’re probably asking ‘what exercises can I do while pregnant?’.
Well, before doing any exercise while pregnant, it’s essential to consult with your doctor first. Once you’re given the all-clear from a medical professional, you can safely integrate pregnancy-friendly workouts into your fitness regime.
You’ll find some of our top ways to work out while pregnant below.
- Strength training with modifications: performing squats, Romanian deadlifts and lunges – all staples of our resistance and hybrid workouts – with light weights.
- Low-impact cardio: walking, swimming and cycling on a stationary bike, followed by gentle stretching.
- Bodyweight exercises: wall sits, supported glute bridges, bird dogs, pelvic tilts, and modified side planks.
Generally, it is possible to continue attending F45 workouts while pregnant, although you must consult with your doctor first to tailor any workout modifications for pregnancy to your unique individual circumstances.
Workout modifications for pregnancy
Performing safe workouts while pregnant hinges on modified movements that protect your body and accommodate for its changing shape. That’s why it’s important to let your body be your guide, as this will help you avoid discomfort and overexerting yourself.
To get you started, we’ve put together our top workout modifications for exercising while pregnant.
Prioritize balance and stability
As your pregnancy progresses, your body’s center of gravity will move forward –
impacting your balance and coordination and increasing your risk of falls. Your change in weight distribution will also naturally place more stress on your joints and muscles – particularly in your pelvis and lower back.
When you perform exercises while pregnant, you can incorporate gentle squats, lunges, and pelvic tilts, as well standing exercises that engage the core. This will help you maintain your balance and stability as your baby grows.
Adjust range of motion and avoid overstretching
Safe workouts while pregnant should be modified to help you stay in a comfortable range of motion and prevent overstretching.
During pregnancy, your body produces a hormone called relaxin, which increases the elasticity of your joints to accommodate your growing baby. However, this can put you at higher risk of injury6.
As a general guide, stop a movement if it feels uncomfortable, and stop stretching when you feel tension or a gentle pull.
Reduce impact and intensity as needed
You should avoid high-impact workouts while pregnant. Instead, switch to low- to moderate-intensity exercises that allow you to stay active without placing unnecessary strain on your body.
The goal is to minimize the impact on your joints and muscles by:
- Swapping out plyometric exercises (explosive movements) for seated resistance movements
- Using light weights
- Going for a brisk walk over a run
- Incorporating more gentle stretching
And remember – if you don’t feel you have the energy to perform certain exercises, always listen to your body and ease off.
Modify core work
Strong core muscles help support your spine and pelvic floor, but you will need to modify your core exercises while pregnant to account for your growing baby bump. To exercise safely while pregnant, avoid crunch-based positions, and opt for protective, low-impact exercises that still engage the core – like bird dog or modified side plank.
Consider incline positioning after the first trimester
Once you enter your second trimester (particularly around 16 weeks), it’s important to adjust – or completely avoid – exercises that involve lying on your back for long periods of time. These types of exercises can reduce blood flow to your baby and your heart7, causing you to feel faint.
Some workout modifications for pregnancy include the use of an incline bench or a cable fly machine to accommodate your growing bump.
Movements to avoid during pregnancy
Now that you have an idea of how to modify workouts for pregnancy, we want to take you through which movements to avoid. As a rule, you’ll want to cut out:
- Heavy weight training
- High-impact or contact sports
- Running (unless you were running regularly before pregnancy)
- Prolonged movements that require you to lie flat on the back (especially after the first trimester)
- Deep twists or extreme ranges of motion
- Wide squats or lunges
- Exercises that demand significant balance and agility
- Plyometric exercises that place stress on the joints: jumping jacks, burpees, box jumps, etc.
- Overheating or high-intensity interval training without medical clearance
How to exercise safely during pregnancy: tips for staying active
There are numerous benefits to exercising while pregnant and, with the right modifications, there are plenty of opportunities for you to maintain an active lifestyle. Below are some final tips to keep in mind.
- Always warm up and cool down properly – this will help you prevent unnecessary strain
- Focus on temperature regulation and hydration – electrolytes are important here
- Use the ‘talk test’ as a gauge for exercise intensity – i.e., how difficult it is to talk and sing while performing exercises
- Stay mindful of posture and core engagement
- Stop or modify any exercise that causes discomfort
- Wear loose, comfortable clothing and a supportive maternity bra
- Rest when needed – recovery is just as important
Safe workouts while pregnant should always prioritize adequate recovery time to avoid strain and discomfort. So, find out more about the importance of rest days and recovery, next.
1 https://www.ncbi.nlm.nih.gov/books/NBK430821/
2https://pmc.ncbi.nlm.nih.gov/articles/PMC7078670/
3https://obgyn.onlinelibrary.wiley.com/doi/full/10.1002/uog.20147
4https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-exercise#benefits-of-exercise-during-pregnancy
5https://pmc.ncbi.nlm.nih.gov/articles/PMC8297497/
6https://www.hcf.com.au/health-agenda/women/pregnancy-birth-perinatal/exercise
7https://www.health.gov.au/resources/publications/physical-activity-advice-during-pregnancy
