How do I know if this exercise is 'SAFE' during pregnancy?
Hey Pelvic Pro Mamas! If you're pregnant and wondering how to keep things safe for your workouts, you’re in the right place. Whether you’re a workout queen or just getting started, pregnancy is a great time to get to MOVING your body. It’s important to mention that there isn’t a clear cut list of ‘safe’ and ‘not safe’ because we each have individual athletic and medical backgrounds so we really need to be in TUNE with our pregnant bodies to know what might need to be modified during our workouts! Let’s get into it!
Your Core: The Real MVP
Your core isn’t just about abs—it’s a team effort! The diaphragm, pelvic floor, transverse abdominis, and multifidus work together to keep you stable. Think of it like a canister: when everything’s aligned and strong, it holds up great. But if one muscle isn’t pulling its weight, you might feel pain, instability, or even leakage.
Why Your Pelvic Floor Is a Big Deal
Your pelvic floor is a multitasker. It supports your organs, works as a piston to move lymphatics, helps you stay continent (no sneezing leaks!), and works with your core. But here’s the thing: a healthy pelvic floor isn’t just strong—it’s balanced. You need flexibility, endurance, and quick reflexes. So forget “just do Kegels.” You want exercises that work the pelvic floor and core together. These oftentimes look like workout workouts! Yes, like the ones at the gym!
How to Exercise Safely During Pregnancy
Pregnancy changes everything, so your workouts need to change too. Here’s how to keep things safe:
But FIRST! Here’s a list of ABSOLUTE no-nos for activity during pregnancy:
- Deep Water diving/scuba & High Altitude sports
- Contact Sports
- Hot Yoga (debated amongst experienced Yogis)
- Activities with a high falls risk
Ok, now let’s get to the warning signals that an exercise may need to be modified.
Watch for Warning Signs
Coning/doming (a bulge down the middle of your belly).
Urinary Leakage.
Pressure or heaviness down there.
Pain (back, hips, or anywhere else).
- If you notice any of these, please ask a trainer or healthcare practitioner to help you modify the exercises 1st before totally stopping to do the exercise.
Aware of Core engagement and Alignment relationship
Try to keep your ribcage stacked over your pelvis to optimize an efficient core recruitment strategy. This may not always be possible but it is important to at least optimize this concept. Also, try to recruit your core on a breath out, starting the recruitment at the anus and then moving towards the front of the pelvic floor and then up the midline abdomen like you’re zipping up a zipper from the tailbone to the chest.
Stay Cool and Hydrated
Check for body signs that you may be dehydrated (dry skin, dry mouth, dizzy, headache) and ensure you’re dressed in breathable clothing when working out. You may want to pre-hydrate before a workout. I find those massive water bottles with the time stamps on the side an eye sore but could be a really great visual reminder that you haven’t had anything to drink yet! You may even consider workouts in a cooler environment.
Modifying Your Workouts
Initially reduce the weights and focus on alignment first (as you may notice your centre of mass shifts forwards) and then slowly progress to heavier weights.
Modify a high-impact move like box jumps and opt for step-ups or incline walking instead.
Pick the time of day when you feel the most energized and mobile.
Adjust your reps, speed, or range of motion to match how you’re feeling that day. And don’t be afraid to take breaks!
Try to target the muscle with a different type of exercise equipment or in a different position ie. traditional back squat to a leg press machine
Aim for more symmetrical lower body workouts (only applies to those with PGP - pelvic girdle pain)
Listen to Your Body (and Get Some Extra Help If You Need It!)
Every pregnancy is different, so the most important thing is to tune in to what feels right for you. If something doesn’t feel right, tweak it or skip it. Stay aligned, breathe deeply, and don’t be afraid to ask for help. If you need more personalized guidance, consulting a pelvic health PT is a game-changer. They can help you build a safe, effective plan tailored to your unique needs! For more pelvic health education and exercise guidance, check out our workshops on our PelvicPro shop:
REPLAY - Pelvic Floor Gains During Pregnancy Part 2: Do You Even Lift, Ma? Online Workshop
Both workshops are packed with practical tips, exercises, and advice to keep your pelvic floor happy and healthy throughout your pregnancy.
You’ve got this, mama! 💪👶