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While it's not exactly a pregnancy myth, the idea that pregnant women should avoid exercise or don’t need to exercise is an outdated belief that still causes many future moms to wonder, “What exercise can I do and how much is too much?”
But according to the American College of Obstetricians and Gynecologists, pregnant women should get about the same amount of exercise as is recommended for non-pregnant people.
“Ideally, a pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week,” the ACOG says. According to them, an aerobic activity consists of moving the large muscles of the body in a rhythmic way, and moderate intensity means movement that raises one’s heart rate and prompts a person to sweat.
If you’re pregnant and seeking ways to increase your daily activity or just maintain your current activity while staying home, there are a number of exercises you can try in your house. Brooke Cates, founder of the Bloom Method, which offers online prenatal workouts, including BirthPREP, through StudioBloom, suggested several moves that are both effective and easy to do at home.
Best at-home exercises for pregnant women
For strength-building exercise at home, Cates recommends the following moves as safe and beneficial to pregnant women.
Squats: Wider squats can help a pregnant woman practice lengthening her pelvic floor, Cates told Mom.com. "If wider squats are uncomfortable due to common pelvic issues, [such as symphysis pubis dysfunction (SPD), or pelvic girdle pain (PGP), common during pregnancy due to relaxed ligaments], simply make your stance more narrow," Cates said.
Reverse flys: Using lightweight handweights and, standing with feet shoulder width apart, bend at the waist and straight lift the weights out from your body. Cates said this exercise will build the upper back muscles (specifically the rhomboids), which help maintaining good upper body posture as pregnancy progresses. It's also great for "preventative muscle building for the long hours of nursing and bottle feeding postpartum," she added.
Glute bridges: To do this exercise, lay on your back with your knees bent, drive down with your feet to push your hips up. Done in combination with inner thigh squeezes, these will help amp up stability in both the glute muscles and inner thighs while building strength and awareness in the core and pelvic floor when done intentionally. "This simple exercise can also build pelvic stability in a way that aids in preventing symphysis pubis dysfunction which causes sometimes severe discomfort in the pelvic region," Cates said.
She also explained that engaging your core while exercising will also help enhance and maintain pelvic and spinal stability.
In addition to toning and building muscle, the Mayo Clinic advises pregnant woman to also aim to get aerobic activity with things like walking, swimming, low-impact aerobics, and cycling on a stationary bike. They also encourage women who’ve previously not exercised to consider starting small, by starting out with a 15-minute exercise session and gradually adding on.
Why exercise at all during pregnancy?
Though experts recommend exercise, many pregnant women will still hear from family members and friends (especially of an older generation) that exercise is not needed or healthy while pregnant.
"When I was pregnant with my son, everyone kept telling me to get rest, tons of rest in bed. That was easy since I was always tired but I just couldn't lay in bed the whole time," Kimberlee Leonard told Mom.com. "I enrolled in prenatal yoga and swimming because I felt getting out and being active would be best for both me and my baby."
Cates agreed. "During pregnancy, even short bouts of exercise can be beneficial for mom and baby in regards easing labor and deliver, to [aiding] healthy blood flow, and providing an increase in oxygen and nutrient delivery to the baby," she said.
Types of exercise to avoid while pregnant
In general, the Mayo Clinic cautions against any exercises that force you to lie flat on your back, exercise at high altitudes, or workouts in hot temperatures or hot yoga. Also, all pregnant women should consult with their doctors or care providers before beginning an exercise program.
Cates said that most exercises are fine during pregnancy, so long as a woman stays aware of her body. "In reality, there aren’t many activities a pregnant woman should avoid during her 9+ months of pregnancy," she said. "While we often recommend scaling back on certain activities like skiing, weight lifting, jumping, and traditional abdominal exercises, there are far more opportunities for women to keep moving in all the ways they love than to limit them."
