Pregnancy workout plan: How to support your body and health safely during pregnancy

Many pregnant women are wondering: Can I workout during pregnancy? According to studies, regular physical activity is not just possible but actually recommended for pregnant women as it offers:

• Health support
• Mental support
• Reduced pregnancy-associated discomfort
• Labor preparation
• Fetal health support

Despite the benefits, it’s crucial to follow a special pregnancy workout plan that only involves safe exercises and activities, such as walking, swimming, modified strength training, prenatal yoga, and similar.

{{button}}

Of course, pregnancy is a very gentle and vulnerable period in a woman’s life. During it, it’s especially important to support your health and well-being and relieve excessive pressure or stress. So, when you get on this journey, it’s natural to ask yourself: Can I workout during pregnancy?

The answer might surprise some of you. Yes, you can exercise while pregnant. And, in fact, you should do it because it can give you and your baby a wealth of benefits.

In this article, we’ll explore the importance of regular exercise in pregnancy and will give you an idea of what a perfect (and safe) pregnancy workout plan looks like. Let’s dive in!

Reasons to Work Out During Pregnancy

Health Support

It’s no secret that physical activity has a positive impact on nearly all major systems and organs, supporting overall health. In pregnancy, exercise is shown to improve cardiovascular health, prevent hypertensive disorders, and support overall wellness.

Weight Management

Pregnancy is often associated with rapid weight gain, and it’s absolutely normal to put on extra pounds as your baby grows. Still, excessive weight gain can lead to different pregnancy complications, such as pregnancy-associated hypertension, which is why managing your weight remains important. And exercise can help.

Mental Support

Hormonal fluctuations in pregnancy naturally cause mood swings. Not to mention the additional stress and anxiety that many women experience in relation to their pregnancy and upcoming labor. Regular exercise has been shown to improve and stabilize mood and relieve anxiety and depression symptoms in pregnant women.

Reduced Discomfort

Pregnant women often experience a lot of discomforting symptoms, including swelling, constipation, sleep disruption, back pain, and others. Safe workouts can help relieve the majority of these symptoms and make you feel more comfortable.

Labor Preparation

Childbirth is a huge strain on a woman’s body. In order for it to go more easily, it’s important to build stamina and strengthen your muscles. Regular exercise during pregnancy can help you prepare for labor. Also, as reported by the American College of Obstetricians and Gynecologists, it can reduce the time needed for postpartum recovery. 

Fetal Health

Last but not least, studies link physical activity in pregnancy with better fetal and newborn health. In particular, exercise has a positive effect on newborns’ memory, language development, cognitive function, and neurogenesis.

Why Aren’t All Kinds of Exercise Good for Pregnant Women?

If regular physical activity brings so many benefits, why do you need a special pregnancy workout plan?

The answer lies in the vulnerability of your body during pregnancy. And there are several important things to keep in mind:

1. Firstly, pregnancy-related hormonal changes are known to loosen your joints. This can increase the risk of serious injuries if you put too much pressure on your weakened joints.
2. Secondly, the growing baby bump shifts the center of gravity. It makes you less stable and increases the risk of falling during exercise, which can harm both you and your baby.
3. Lastly, doing high-impact exercise naturally increases your body temperature, and overheating can be rather bad for you and your baby. Excessive heat can make you feel sick. It can also increase the risks of birth defects, preterm birth, and others.

What Workout to Avoid During Pregnancy?

In order to gain maximum benefits from your pregnancy exercise routine and minimize risks, you should avoid any activities that involve a high risk of being injured or hit, falling, or overheating.

In particular, it’s recommended to avoid the following activities:

• Bike riding
• Horseback riding
• Contact sports
• Scuba diving
• High-altitude skiing
• Water skiing
• High-impact activities
• Heavy lifting

In addition to these, it’s advised to avoid any exercise that involves high body temperatures (e.g., hot yoga), holding your breath during exertion, and lying flat on your back for a long time. All these types of activities can potentially cause trauma and harm to you and your baby.

Pregnancy Workout Plan: The Basics

Now that you know what to avoid for safety reasons, let’s talk about workout options that are safe and beneficial for pregnant women. In a nutshell, these include low-impact workouts that don’t pose any risks.

The most popular options include:

• Walking
• Swimming and water aerobics
• Stationary cycling
• Modified strength training
• Low-impact pilates
• Pelvic floor strengthening exercises
• Stretching
• Low-impact cardio
• Pregnancy-safe HIIT workouts
• Prenatal yoga
• Prenatal barre

You can choose your preferred type of exercise from this list or build your personalized plan using a combination of different activities.

The next stage in building your pregnancy workout plan is to define how much exercise you need. The American College of Obstetricians & Gynecologists recommends getting at least 150 minutes of moderate-intensity aerobic activity every week. You can divide this time into smaller workout sessions depending on your needs and preferences. For example, you can do five 30-minute workouts a week or plan shorter, 10-minute workouts that you will do every day.

Pregnancy workout plan key tips:

• Consult with your healthcare provider first.
• Prioritize consistent effort rather than intensity.
• Avoid any unrecommended activities.
• Opt for shorter workouts rather than spending hours training.
• Start slowly and gradually add more activity.
• Don’t neglect the importance of warm-up and cool-down.
• Stay hydrated.
• Watch your weight and increase calorie consumption if needed (to prevent insufficient gestational weight).

Most importantly, listen to your body and monitor how you feel. Adjust your workout plan as needed.

Pregnancy Workout Plan Examples

If you aren’t sure where to start with your pregnancy workout plan, below are three examples tailored to different schedules:

Example 1: Easy and Consistent Pregnancy Workout Plan

If you are aiming for consistent, everyday effort without excessive load, here is a sample plan that involves 5 days of training per week, 30 minutes each:

• Day 1
  
  • Swimming (30 min.)
• Day 2
  
  • Walking (20 min.)
  • Gentle stretching (10 min.)
• Day 3
  
  • Prenatal yoga (30 min.)
• Day 4
  
  • Walking (20 min.)
  • Light strength training (10 min.)
• Day 5
  
  • Stationary bike (15 min.)
  • Pelvic floor training (15 min.)

Example 2: Strength and Stress-Relief Balanced Pregnancy Workout Plan

If you are looking to build stamina and strength, while also giving your body sufficient time to rest and find ways to cope with stress, here is a balanced plan for this:

• Day 1 – Strength
  
  • Walking (20 min.)
  • Prenatal strength training (20 min.)
• Day 2 – Stress relief
  
  • Gentle stretching or prenatal yoga (20 min.)
• Day 3 – Strength
  
  • Walking or swimming (20 min.)
  • Prenatal strength training (20 min.)
• Day 4 – Stress relief
  
  • Gentle stretching or prenatal yoga (20 min.)
• Day 5 – Strength
  
  • Stationary bike (20 min.)
  • Upper body strength training (20 min.)

Example 3: Goal-Oriented, Trimester-Specific Pregnancy Workout Plan

If you want to stay active throughout your entire pregnancy and target trimester-specific challenges, here’s a well-thought-through plan for every trimester:

First Trimester

Goal: Create a consistent routine, increase energy

• Walking (3 times per week × 30 min.)
• Strength training (1 time per week × 30 min.)
• Prenatal yoga (1 time per week × 30 min.)

Second Trimester

Goal: Stay active and build strength

• Walking (2 times per week × 30 min.)
• Pregnancy core workout (1 time per week × 30 min.)
• Lower body strength training (1 time per week × 30 min.)
• Yoga, cycling, water aerobics (1 time per week × 30 min.)

Third Trimester

Goal: Create comfort and prepare for labor

• Walking, swimming (2 times per week × 30 min.)
• Strength training (2 times per week × 30 min.)
• Pelvic floor training (2 times per week × 10 min.)
• Yoga, stretching (1 time per week × 20-30 min.)

Pre-Workout and Pregnancy: Everything You Need to Know

While this might be irrelevant to some pregnant women, females who have been actively engaged in sports before pregnancy or want to start exercising regularly during pregnancy often have plenty of questions about pre-workout.

In a nutshell, pre-workout supplements are dietary supplements designed to enhance athletic performance. Women who are into sports might take such supplements to maximize their workouts, gain an energy boost, and streamline muscle recovery. But, is pre workout safe during pregnancy?

The general advice is to steer clear of pre-workout supplements because not all of them are good for you and your baby during pregnancy. However, experts say that you can continue or start taking pre-workout safely if you need improved workout performance and recovery. However, you have to do it very thoughtfully and pay special attention to ingredients.

Pregnancy Safe Pre Workout

If you do want to make pre-workout supplements a part of your pregnancy workout plan, here are the options considered safe:

• Caffeine: Good for an energy boost, but should be consumed according to pregnancy recommendations.
• Creatine: Good for added endurance, weight management, and energy; fully risk-free in pregnancy.
• Amino acids: Good for enhanced metabolism.
• L-citrulline: Good for better blood, nutrients, and oxygen flow to the muscles and supporting cardiovascular health.
• L-theanine: Good for concentration and mental well-being; completely safe for pregnant women.

FAQ

Can I workout during pregnancy?

Yes, you can work out during pregnancy. In fact, you actually should do it because regular exercise can offer a variety of benefits, including reduced stress, improved sleep, easier labor, and weight management. However, it’s important to exercise wisely, following general safety rules and your doctor’s recommendations.

Are there any contraindications for exercise during pregnancy?

Yes, there are. Although thoughtful, low-impact exercise is generally safe and beneficial, there are certain contraindications that can make it unsafe for you and your baby. These include an incompetent cervix or cerclage, hemodynamically significant heart disease, high-risk pregnancy, restrictive lung disease, and others. To prevent adverse effects, it’s highly recommended to talk with your healthcare provider about physical activity and adhere to their personalized recommendations.

Is pre workout safe during pregnancy?

Many women are advised against taking pre-workout supplements during pregnancy for one specific reason – not all of them are good and harmless for you and your baby. Still, it’s possible to take supplements for better physical performance and recovery if you are very careful and only opt for pregnancy safe pre workout options, such as caffeine, creatine, amino acids, L-citrulline, and L-theanine. In any case, it’s crucial to consult with your healthcare provider before you start taking any supplements in pregnancy.

Conclusion

A well-thought-through pregnancy workout plan can greatly support you and your baby during pregnancy and even beyond. To get all the potential benefits, follow the recommendations from this article to create a healthy exercise routine. But don’t forget to consult with your healthcare provider before you start!

{{pink-banner}}