What Exercises To Avoid During Pregnancy


What Exercises To Avoid During Pregnancy

By The Sculpt Society

Pregnancy is a life changing experience in more ways than one. Maybe some days you feel excited, but on others you feel uncomfortable and lonely. Your body is changing. No matter how you’re feeling, The Sculpt Society is here for you. Pregnancy can feel like the most special time of our lives, but it can also be a roller coaster for our bodies and mental health. Moving together can transform your experience. TSS is here to equip you with the tools to come out stronger than you started, ready to take on this new stage of life. 

Don’t forget to try our TSS Mama Prenatal Program 2.0 so you can stay moving throughout your entire pregnancy!

High-Impact Exercises: Risks and Alternatives

High impact exercises like running or plyometrics may put excessive strain on your joint and pelvic floor muscles - if higher impact exercises aren't feeling good it's important to listen to your body and modify lower impact alternatives. Physical activity doesn’t need to be intense or require heavy weights to be effective. Most pregnant women find low to moderate-intensity exercises to be a better fit for their pregnancy journey.

Abdominal Exercises to Avoid for Diastasis Recti Prevention

  • Sit-ups, crunches, and other traditional abdominal exercises can increase the risk of diastasis recti, a condition where the rectus abdominal muscles separate.
  • Instead, strengthen your core at the deepest level by incorporating The Sculpt Society's prenatal pelvic floor and core videos to help strengthen your pelvic floor. These exercises take you through safe ways to challenge your transverse abdominals by using your breath and pelvic floor muscles. Pelvic floor exercises are performed throughout the prenatal program and will help you tap into your core in a safe way throughout your pregnancy.

Modifications for Traditional Core Exercises

  • Traditional core exercises, such as full sit-ups and Russian twists, can increase intra abdominal pressure within the core, which can exacerbate diastasis recti
  • Modify core exercises for prenatal movement by performing them on your hands and knees to reduce pressure on the abdomen while still engaging the core. Plank variations on your knees or elevating your palms on a wall or chair are also a safer option.

Impact of Hormonal Changes on Joint Stability

  • Pregnancy hormones like relaxin can loosen ligaments and make joints more prone to injury. Your body becomes more flexible to accommodate the growing baby.
  • To protect your joints, opt for stability exercises, such as squats with proper form and resistance band exercises, to promote joint support without excessive strain.

Avoid Hot and Humid Environments

Exercising in hot and humid conditions during pregnancy can lead to overheating and dehydration, which can be harmful to both you and your baby. Here's what you need to know to stay cool and safe:

  • Hot yoga and hot pilates should be avoided, as they can cause excessive sweating and overheating. Instead, opt for the ease of at-home workouts! Nothing beats some light movement in the comfort of your own home.
  • Choose exercise spaces with proper ventilation, and wear breathable, moisture-wicking clothing to help regulate your body temperature during workouts.
  • Stay well-hydrated by drinking water before, during, and after exercise. If you want to step your hydration up a notch, try adding electrolytes to your water! Not only do they taste great, but their health benefits are key for fighting dehydration and dizziness.

Tips for Safe and Enjoyable Prenatal Workouts

  • Always consult with your healthcare provider before starting or continuing an exercise program during pregnancy. They can provide personalized advice based on your specific health and pregnancy status.
  • Listen to your body and adjust your workouts accordingly. If something doesn't feel right, stop; try to take things at your own pace and don’t feel pressured to go overboard. Remember, self care during pregnancy is more important than ever.
  • Prioritize proper hydration and nutrition to support your energy levels and the health of your baby. A balanced diet full of whole foods will keep you satisfied and provide the necessary energy to fuel your days.
  • Consider beginning a prenatal specific workout program. TSS Founder Megan Roup is certified as a pre and post-natal trainer and designed safe and effective workouts that accommodate your changing body and address your unique fitness goals through pregnancy workouts outlined in our TSS Mama Programs

Staying active during pregnancy is important for both your physical and mental well-being, but it's crucial to exercise caution and be aware of which exercises to avoid. By following the guidelines outlined in this comprehensive article, you can maintain a safe and healthy fitness routine throughout your pregnancy journey, ensuring a smoother transition into motherhood. Always remember that your health and the well-being of your baby should be your top priorities when it comes to prenatal exercise, and consult with your healthcare provider for personalized guidance.

Still Looking For More?

Check out Megan’s Amazon Storefront and her LTK Page for even more ideas!

What Exercises To Avoid During Pregnancy

What Exercises To Avoid During Pregnancy

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