Pregnancy is that time of life which is full of great joy and terrific anticipation but also brings huge physical change. Exercise at this stage is very effective for the mother-to-be and the baby. Exercise can enhance mood, increase energy levels, relieve many symptoms associated with pregnancy, and help the body prepare for childbirth and delivery. It should be done cautiously, as some of them need to be adapted considering safety and comfort.
This blog investigates seven common exercises that may need to be modified during pregnancy. Understanding how these exercises affect a changing body enables the pregnant mother to continue an efficient workout routine while maintaining her well-being.
Physical changes during pregnancy
As the body prepares to house a growing baby, numerous physiological changes occur that can affect the ability to do certain exercises. Some of these include:
Hormonal Changes: The hormone relaxin strengthens the ligaments and joints, which can cause them to be injured easily.
Weight Gain: The weight causes them to affect balance and posture and predisposes women to falls or strain in high-impact exercises.
Centre of Gravity Shift: As the pregnancy advances, the centre of gravity shifts forward, and the balance exercises become challenging.
Reduced Core Stability: Abdominal muscles stretch to make room for the baby, reducing core strength and stability.
Increased Cardiovascular Demand: The heart works harder to pump blood, making intense workouts more taxing.
Back and Pelvic Pain: Common during pregnancy, back and pelvic pain may limit the range of motion and tolerance for certain movements.
Understanding these changes is critical for tailoring a fitness regimen that supports, rather than strains, the body.
7 Exercises May Need Modifications During Pregnancy
Following are seven exercises that can be done during pregnancy but may need to be modified to facilitate comfort and safety.
Lunges
Why Modify:
Lunges are great exercises for the legs but may stretch the knees and put balance to the test as the pregnancy advances.
Adjustments:
Do lunges with support, such as holding on to a wall or a chair, for support.
Shorten the distance of your step to minimize pulling on your pelvis and knees.
Avoid deep lunges that could be painful or overstretching.
Tips:
Keep your core activated and your torso upright.
Stop if you experience pelvic pain or instability.
Planks
Why Modify:
While planks are a phenomenal core-building exercise, the expanding belly and diminished core stability can make it awkward and even put sensitive tension on your abdominal muscles.
Adjustments:
Serve to an incline plank by placing your hands on an elevated surface like a bench or a wall.
Do side planks as they impact the abdominal wall-less.
Avoid planks completely if you have coning or doming in your abdomen.
Tips:
Pay attention to alignment, not to strain your lower back.
Only hold the position for as long as it feels good.
Deadlifts
Why Modify:
Deadlifts work the hamstrings, glutes, and lower back, but pregnancy can make the forward bend put additional strain on the lower back.
Adjustments:
Use a lighter weight or use your body weight.
Do sumo deadlifts. These have a wider stance than traditional deadlifts, and your torso will be less bent forward.
Replace with hip thrusts or glute bridges; these work similarly to deadlifts but without the possible impact on the back.
Tips:
Keep your spine neutral and not arched.
Engage the glutes and hamstrings to reduce the involvement of the lower back.
Walking
Why Modify:
Walking is one of the safest and most recommended forms of exercise during pregnancy, but changes in posture and balance might require some adjustments.
Adjustments:
Wear supportive, cushioned shoes to reduce impact on joints.
Shorten your stride and slow your pace if it hurts
Avoid uneven terrain to avoid tripping or falling.
Tips:
Use trekking poles for extra support if you need to ensure stability.
Hear your body and rest if you feel too drained.
Push-ups
Why Modify:
Regular push-ups can be difficult when the belly expands, thereby putting pressure on the core and lower back.
Adjustments:
Do inclined push-ups by holding your hands on a stable, elevated surface like a countertop or bench.
Try wall push-ups as an alternative.
Focus on controlled movements to maintain proper form and avoid lower back strain.
Tips:
Bear your elbows close to your body to decrease stress on the shoulders.
Stop if the activity hurts or feels uncomfortable.
Side Bridge
Why Modify:
Side bridges are wonderful for hitting the obliques and core stability but might need modifications to minimize strain.
Adjustments:
You can do side bridges on your knees instead of on your feet to minimize the intensity.
Limit the duration of the hold to avoid overexertion.
If side bridges become too challenging, consider side-lying leg lifts as an alternative.
Tips:
Ensure proper alignment, keeping your head, shoulders, and hips in a straight line.
Avoid twisting or over-rotating during the exercise.
Not Lying on Your Belly
Why Modify:
Exercises that involve lying on your stomach become uncomfortable and unsafe as the baby grows, particularly after the first trimester.
Adjustments:
Replace susceptible exercises with exercises done on the side or in a seated position.
Modify prone exercises using a stability ball or incline bench.
Do exercises that allow you to be upright or lying on your back for short periods, using adequate support when appropriate.
Tips:
Live comfortably. Avoid any position that feels awkward or on your belly.
Be cautious and consult your healthcare provider about exercises.
Benefits of exercising during pregnancy
Exercise during pregnancy presents many benefits for the mother and child. Although each pregnancy is different and to be sure it is safe to start or continue exercising, physical activity can be very healthy throughout this time of change.
- Physical Health: Regular exercise would help enhance cardiovascular fitness, build up muscles, and maintain weight gain during pregnancy. It could also mean the prevention of complications such as gestational diabetes, preeclampsia, and excessive weight gain during pregnancy, thus having a healthier pregnancy period.
- Pain Relief: Exercises can also reduce some discomforts characteristic of pregnancy, such as back pain, constipation, bloating, and swelling. Strengthening the muscles of the core and being flexible may give extra support as the body changes during pregnancy.
- Mood Lift and Better Mental Health: Exercise leads to endorphin release, which may help to decrease stress, anxiety, and depression symptoms. Generally, activities may also boost sleep quality, a common problem for pregnant women.
- Smoother Labor and Delivery: Keeping one fit may improve endurance and strength, therefore better managing the labor and delivery process itself. There is evidence that implies that women who exercise during pregnancy spend less time in labor and are less likely to have medical interventions during delivery.
- Earlier Postpartum Recovery: Pregnant women who keep themselves physically active may recover sooner after delivery. It prepares the body for the recovery stage, and it could make it easier to pick up where she left off before pregnancy in terms of fitness.
Safe exercises during pregnancy include walking, swimming, prenatal yoga, and low-impact aerobics. Activities should be modified to suit the individual's fitness level and the stage of pregnancy, avoiding high-risk or high-impact exercises.
With a focus on physical activity, a mother can take care of her health as well as raise an environment that's conducive to the birth and growth of the baby to ensure future healthy growth.
Conclusion
Pregnancy exercise is an essential tool for maintaining health, managing weight gain, and preparing one's body for childbirth. However, it should not be done without modifying the fitness routine to accommodate the physical changes that will take place. Simple adjustments to exercises like lunges, planks, and walking can keep you active yet safe for your body and baby.
Always consult with your healthcare provider before beginning or modifying your exercise routine and listen to your body's signals. The right approach will lead you toward a safe, effective, and empowering fitness journey throughout pregnancy.
Frequently Asked Questions
What are high risk pregnancy exercises?
High-risk pregnancy exercises are designed for patients who have complications like gestational hypertension, preeclampsia, or previous preterm labor. These typically are low-impact exercises and gentle movements without causing discomfort to the body. One must refer to a doctor before indulging in any exercise regime.
What exercises shouldn't you do when pregnant?
Pregnant people should also avoid certain exercises that hold the potential of falling, jarring movements, or excessive strain. These would include high-intensity activities, contact sports, lying on their back after the first trimester, and anything that might cause abdominal trauma. Consult with the healthcare provider.
What core exercises should be avoided during pregnancy?
During pregnancy, women should avoid exercises that put pressure on the abdominal muscles or involve deep twisting motions. These include traditional sit-ups, crunches, and any exercises that require lying on the back after the first trimester. Pelvic tilts and modified core exercises are preferable.
What stretches should you not do while pregnant?
Avoid deep, overstretching moves, especially those involving the belly, back, or hip area. Stretches like full twists, deep backbends, or excessive hamstring stretches may cause undue strain to ligaments and the abdomen. Choose gentle, modified stretches and pay attention to your body.
Can I do squats while pregnant?
Yes, squats are perfectly safe during pregnancy if done with proper form and in moderation. They help strengthen the legs and pelvic floor. However, all this depends on the fact that the deep squats are avoided, the stance is stable, and there is no overexertion. Always consult with a healthcare provider before starting any new exercise.