If you've ever huffed and puffed just walking from the couch to the kitchen while pregnant, you’re not alone! Growing a tiny human is serious work, and some days, your body feels like it's running a marathon… while carrying a watermelon. But staying active, in the right way, can make a HUGE difference.
Think of pregnancy exercise not as some boot-camp torture session, but as a way to reclaim some energy, boost your mood (hello, happy hormones!), and maybe even sleep a little better. Believe me, those pregnancy insomnia nights are NO joke, and even a gentle walk can be a game-changer.
Feeling overwhelmed? Start super small. Today, try just five minutes of gentle stretching. Find a quiet spot, put on some relaxing music, and simply reach for the sky, gently twist from side to side, and roll your shoulders. Pay attention to how your body feels and ease into each movement. It's amazing what a little mindful movement can do!
Pregnancy Exercise Mistakes (and How to Fix Them!)
Let’s face it: there’s a LOT of information (and misinformation!) out there about what you should and shouldn’t do during pregnancy. When it comes to exercise, it can feel downright confusing. So, let's clear up some common mistakes I see mamas making – and how to tweak your routine for a healthier, happier pregnancy.
Ignoring Your Body's Signals
This is HUGE, ladies! Pre-pregnancy, you might have been able to push through discomfort and power through a tough workout. Now? Your body is speaking a whole new language. During pregnancy, your body produces relaxin, a hormone that loosens your ligaments. This means you're more prone to injury.
Trust me, I learned this the hard way! I tried to keep up with my regular jogging routine in my first trimester, and ended up with a nasty case of pubic symphysis dysfunction (PSD). Not fun.
The Fix: Listen to your body! If something feels painful or uncomfortable, STOP. Don't try to be a hero. Choose low-impact activities like swimming, walking, prenatal yoga, or modified strength training. If you’re feeling dizzy, nauseous, or overly tired, take a break. There’s no shame in resting! You’re growing a human!
Is it normal to feel more tired when exercising during pregnancy?
Yes, absolutely! You're using a lot of energy just to support your growing baby. It's normal to feel more fatigued than usual, especially in the first and third trimesters. Don't beat yourself up about it. Adjust your workouts accordingly and prioritize rest.
How do I know if I’m pushing myself too hard?
Pay attention to how you feelduringandafteryour workout. Warning signs include dizziness, shortness of breath, chest pain, contractions, vaginal bleeding, decreased fetal movement, and persistent headache. If you experience any of these symptoms, stop exercising immediately and contact your doctor. Even if it just “doesn’t feel right,” dial it back.
Holding Your Breath
This might seem obvious, but it’s a common mistake, especially when you’re concentrating on a challenging exercise. Holding your breath can restrict blood flow and reduce oxygen to both you and your baby.
The Fix: Focus on your breathing throughout your entire workout. Inhale deeply and exhale fully with each movement. Try to coordinate your breath with the exercise, exhaling during the exertion phase (like when you’re lifting a weight) and inhaling during the recovery phase. If you find yourself holding your breath, slow down and simplify the exercise.
Overdoing Abdominal Exercises
Crunches are usually a go-to for core strengthening, but they’re not the best choice during pregnancy. As your belly grows, your abdominal muscles separate (diastasis recti), which can worsen if you're doing traditional abdominal exercises. I remember being so worried about my abs "bouncing back" after my first pregnancy, and I definitely made this mistake!
The Fix: Focus on exercises that engage your deep core muscles without putting excessive strain on your abdominal wall. Pelvic tilts, bird-dog exercises, and modified planks (on your knees) are great options. Also, remember to engage your core muscles during everyday activities, like lifting groceries or getting out of bed. These are considered core exercises, too!
What’s the best way to strengthen my core during pregnancy?
Focus on your transverse abdominis, the deepest layer of abdominal muscles. Practice drawing your belly button towards your spine while exhaling. You can do this lying down, sitting, or standing. This gentle engagement will help support your back and prepare you for labor.
What exercises should I avoid during pregnancy?
Generally, avoid exercises that involve lying flat on your back after the first trimester, as this can compress a major blood vessel and reduce blood flow to your baby. Also, avoid activities with a high risk of falling, such as skiing, snowboarding, or horseback riding.
Forgetting About Posture
Pregnancy throws your center of gravity way off! As your belly grows, you may start to slouch or lean back to compensate, which can lead to back pain and poor posture. Trust me, I spent a good chunk of my second pregnancy looking like the Leaning Tower of Pisa.
The Fix: Be mindful of your posture throughout the day, especially when sitting, standing, and walking. Stand tall with your shoulders back and down, and your core engaged. Use a supportive pillow when sitting or sleeping. Prenatal yoga and Pilates are excellent for improving posture and strengthening your core muscles.
Ignoring the Importance of Pelvic Floor Exercises
Okay, let's talk about pelvic floor! These muscles support your bladder, uterus, and bowel, and they play a crucial role in pregnancy, childbirth, and postpartum recovery. Ignoring them is a BIG mistake.
The Fix: Practice Kegel exercises regularly. To do a Kegel, squeeze the muscles you would use to stop the flow of urine. Hold for a few seconds, then relax. Repeat several times a day. You can do Kegels anywhere, anytime – while driving, watching TV, or even waiting in line at the grocery store.
What are the benefits of doing Kegels during pregnancy?
Kegels can help prevent urinary incontinence, which is common during pregnancy and after childbirth. They can also improve sexual function and make labor and delivery easier. I wish I had been more diligent about this during my pregnancies!
How can I tell if I’m doing Kegels correctly?
You should feel a gentle tightening and lifting sensation in your pelvic area. If you're not sure, talk to your doctor or a physical therapist. They can help you identify the correct muscles and ensure you're doing the exercises properly.
Not Staying Hydrated
Dehydration during pregnancy can lead to a whole host of problems, including fatigue, headaches, constipation, and even preterm labor. And believe me, those pregnancy headaches are brutal.
The Fix: Drink plenty of water throughout the day, especially before, during, and after exercise. Carry a water bottle with you and sip on it regularly. You can also get fluids from other sources, such as fruits, vegetables, and broth-based soups.
Skipping the Warm-Up and Cool-Down
Jumping straight into a workout without warming up is a recipe for injury. And neglecting to cool down properly can leave you feeling stiff and sore.
The Fix: Start each workout with a 5-10 minute warm-up, such as light cardio (walking, marching in place) and dynamic stretching (arm circles, leg swings). End each workout with a 5-10 minute cool-down, such as static stretching (holding each stretch for 30 seconds) and deep breathing.
Comparing Yourself to Others
This is a big one, and it’s something I struggled with during both of my pregnancies. It's so easy to look at other pregnant women on social media and feel like you’re not doing enough. But remember, every pregnancy is different, and what works for one person may not work for another.
The Fix: Focus on your own journey and listen to your body. Celebrate your progress, no matter how small. Remember that you're doing amazing work, growing a tiny human! And yes, waddling to the fridge counts as cardio some days. It truly does!
You're doing great, mama! Pregnancy is a wild ride, and it’s easy to get caught up in the “shoulds” and “shouldn’ts.” But remember, every little bit counts. Whether it’s a 10-minute walk, a few gentle stretches, or just taking a few deep breaths, you’re taking care of yourself and your baby. And that’s what matters most.