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Safe Pregnancy Exercises

pregnancy exercises. pelvic health physical therapy

Safe Pregnancy Exercises Exercise During Pregnancy: What’s Safe & How to Feel Strong

Staying active during pregnancy isn’t just safe—it’s encouraged! But figuring out which exercises are actually beneficial (and which might be too much) can feel a little overwhelming when your body is changing week by week. At Rehab 2 Perform, we’re here to help you move with confidence through every trimester. As pelvic health physical therapists, we specialize in helping pregnant individuals maintain strength, reduce discomfort, and feel empowered through movement. Whether you’re a first-time parent or simply want to stay on top of your fitness during pregnancy, we’re breaking down what safe exercise really looks like—so you can stay active without overloading your body.

Why Exercise During Pregnancy?

Engaging in regular physical activity while pregnant offers numerous benefits:​

  • Boosts Mood and Energy Levels: Exercise releases endorphins, helping to combat fatigue and mood swings.​
  • Improves Sleep Quality: Regular movement can lead to more restful nights.​
  • Reduces Pregnancy Discomfort: Strengthening muscles and improving flexibility can alleviate common aches and pains.​
  • Prepares Your Body for Labor: Building endurance and strength can be advantageous during childbirth.​
  • Supports Postpartum Recovery: An active pregnancy can set the foundation for a smoother recovery after delivery.​

Safe Exercises 2 Embrace

Here are some pregnancy-friendly exercises to consider incorporating into your routine:​

  • Prenatal Yoga: Enhances flexibility, promotes relaxation, and improves breathing techniques.
  • Walking: A low-impact cardiovascular activity that’s easy to adapt as your pregnancy progresses.
  • Swimming: Provides a full-body workout while the water supports your joints and alleviates pressure.​
  • Strength Training: Using light weights or resistance bands can help maintain muscle tone. Focus on exercises that mimic functions of your every day life:​
    • Squats
    • Deadlifts
    • Palof press
    • Assisted sit up

Exercises to Approach with Caution

While staying active is beneficial, certain activities may not be suitable during pregnancy:​

  • High-Impact Sports: Activities like basketball or soccer that involve sudden movements or potential contact.
  • Heavy Weightlifting: Especially if you’re not accustomed to it pre-pregnancy.​
  • Exercises with a High Risk of Falling: Such as skiing, horseback riding, or cycling on uneven terrain.​
  • Hot Yoga or Hot Pilates: Elevated temperatures can be harmful during pregnancy.​

Tips for a Safe Workout Routine

  • Consult with Your Healthcare Provider: Before starting or continuing any exercise regimen, get the green light from your doctor.​
  • Listen to Your Body: If you feel discomfort, dizziness, or shortness of breath, stop and rest.​
  • Stay Hydrated: Drink plenty of water before, during, and after exercise.​
  • Wear Appropriate Gear: Opt for supportive footwear and a well-fitted sports bra.​
    Warm-Up and Cool Down: Begin with gentle stretches and end with relaxation exercises to prevent injury.​

Strengthening Your Pelvic Floor

The pelvic floor muscles support your bladder, uterus, and bowels. Strengthening them can help prevent incontinence and support postpartum recovery. Pelvic floor exercises are commonly recommended. It’s essential to ensure you’re performing them correctly and the right balance of strengthening vs relaxation in preparation for delivery. A pelvic health physical therapist can guide you in identifying and utilizing these muscles effectively. 

When 2 Seek Professional Guidance

If you’re unsure about which exercises are safe or how to perform them correctly, consider consulting a pelvic health physical therapist. At Rehab 2 Perform, we specialize in guiding expectant mothers through tailored exercise programs that prioritize safety and well-being. Our fitness-forward approach empowers you to take an active role in your health during pregnancy and beyond. ​

Let’s Navigate This Journey Together!

Pregnancy is a unique and transformative time. Staying active can enhance your experience, but it’s crucial to find the right balance. At Rehab 2 Perform, we’re here to support you every step of the way. Whether you’re looking to start a safe exercise routine, address discomfort, or prepare your body for labor and delivery, our team is ready to assist.​

Ready to prioritize your health during pregnancy? Schedule an appointment with us today and embark on a journey to a stronger, healthier you!

Book Your Appointment Today

  • Dr. Jamie Schindler, DPT, SCS, CSCS, Pelvic Health Specialist & Area Director- Annapolis & Gambrills
Dr. Jamie, Pelvic Health Physical Therapist

About Rehab 2 Perform

Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 11 state-of-the-art locations (soon to be 12), Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.

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