As your body changes in preparation for welcoming a new baby, exercises for pregnant women can become your primary ally in easing aches, improving mood, and preparing your body for a smoother birth. So, how do you begin your journey in customizing pregnancy friendly workouts that suit both your health and the health of your baby, achieving the benefits without risk? This is what we will explore in this article.

When Can Pregnant Women Start Exercising?

exercises for pregnant women can begin during the first trimester or after the first 12 weeks of pregnancy, provided they consult with their doctor and ensure that their health is stable and there are no complications. However, there are some important points to consider:

  • In the first week of pregnancy, women who were accustomed to exercising before pregnancy can continue with light activities such as walking or yoga, with minor modifications.
  • In the second trimester (from week 13 to 27), it is an ideal time for moderate exercises like stretching and swimming, especially after symptoms like nausea and fatigue subside.
  • In the third trimester (from week 28 until birth), the focus shifts to exercises tailored for the ninth month to enhance balance and breathing, such as Kegel exercises, while avoiding any activity that requires lying on the back for extended periods.

What Kinds of Exercises are Safe During Pregnancy?

The best type of exercise for pregnancy depends on the mother’s health condition and the stage of pregnancy. However, in general, there are several safe exercises during pregnancy that enhance fitness, support pelvic and uterine muscles, relieve stress, and do not affect the baby. These include:

1. Cardio exercises:   

The best type of exercise for pregnancy, as they play a vital role in enhancing heart health, improving circulation, and alleviating back pain. They are also ideal for reducing pressure on the joints and spine without straining the body. Some of the best cardio exercises are walking and stationary cycling.

2. Stretching and relaxation exercises:

These exercises help improve flexibility, relieve tension, and strengthen the muscles supporting the back. Examples include prenatal yoga and pelvic muscle strengthening exercises, which also improve balance between the pelvis and hips, such as the "bridge" exercise.

3. Strength exercises:  

These exercises for pregnant women help strengthen the pelvic muscles by using light weights to support the back and abdomen. They help prevent urinary incontinence, support muscles during childbirth, and accelerate postpartum recovery. Key exercises include Kegel exercises and squats.

4. Balance and breathing exercises:  

These exercises enhance body stability, especially with the changing center of gravity during pregnancy. They also help regulate breathing, reduce stress, and promote relaxation by avoiding fast and intense movements.

What Bad Exercises for Pregnant Women Should Be Avoided?

There are several bad exercises for pregnant women to avoid to ensure their safety and the safety of their baby. These include:

Intense and heavy exercises:  

Intense combat exercises and heavy weightlifting are dangerous for pregnant women as they increase pressure on the abdomen and lower back. Additionally, the risk of falling and sudden impacts is higher.

Abdominal pressure exercises:  

Exercises that increase pressure on the abdomen, such as plank or crunch exercises, are risky for pregnant women as they put extra pressure on the uterine and abdominal muscles, increasing the risk of abdominal muscle separation.

Unsafe positions:  

These include movements that require quick twists or balance loss, as well as exercises involving lying on the back for extended periods, as this can obstruct blood flow to the baby due to the pressure on the major veins by the uterus.

Exercises in hot environments:  

Activities that cause the body to overheat are bad exercises for pregnant women, as they can negatively affect the development and health of the baby, especially during the early months. This includes activities like using saunas or jacuzzis.

Do Abdominal Exercises Affect Pregnancy?

Abdominal exercises can have an impact on both the pregnant woman and the baby, depending on the type of exercise and the stage of pregnancy. These exercises place pressure on the abdominal muscles, which increases the risk of abdominal muscle separation—where the rectus muscles in the midline of the abdomen move apart. This can lead to muscle weakness and increased back pain. Additionally, abdominal exercises can significantly reduce blood flow to the heart and the baby, potentially causing dizziness or shortness of breath, especially as pregnancy progresses. However, strengthening the abdominal muscles during pregnancy is not prohibited, but it is crucial to choose safe exercises during pregnancy. Consulting a doctor or specialized trainer is necessary to focus on pelvic and lower abdominal muscles without putting pressure on the uterus.

In the end, customizing pregnancy friendly workouts is an effective way to support your physical and mental health, the health of your baby, and prepare for childbirth and postpartum recovery. Make it a part of your daily routine, keeping in mind medical advice, to have a healthy and safe pregnancy journey while enhancing strength, balance, and flexibility.

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