Fitness for Pregnant Women: Recommended Activities, Benefits, and Contraindications

Moderate physical activity during pregnancy is a beneficial and important part of a successful pregnancy and preparation for a timely and favorable childbirth. It is necessary to choose a type of activity that does not endanger the health of the pregnant woman and her future baby, nor provoke miscarriages or the development of fetal abnormalities. 

One way to prepare the body for upcoming childbirth and keep muscles toned is prenatal fitness. The days when any kind of physical activity and exercise were deemed unsuitable for pregnant women are long gone. Modern medicine emphasizes that pregnancy is not an illness, but a special condition of a woman’s body, which not only should not change her healthy habits and lifestyle but can also contribute to strengthening her own health.

Benefits of Fitness for Pregnant Women

Among the types of activities recommended for expectant mothers is prenatal fitness. Its benefits for women in this condition are evident—exercises improve metabolic processes, normalize cardiovascular function, breathing, and enhance physical capabilities. The main advantages of such activities include improvements in:

• digestive system function – heaviness in the stomach will become a thing of the past, bloating will reduce, and the risk of constipation will decrease;
• water balance, which will help prevent swelling;
• skin regeneration – regular physical exercise makes post-pregnancy stretch marks less likely.

Additionally, pregnant women experience relief from lower back pain, drowsiness, and improved movement coordination; the exercises are excellent for preventing varicose veins. These women’s deliveries typically occur without cesarean sections. However, only a doctor can give the “go-ahead” for engaging in fitness during pregnancy.

Contraindications for fitness during pregnancy

Despite numerous positive aspects of fitness during pregnancy, women should be aware that there may be contraindications. It is essential to consult a doctor, especially if a pregnant woman is diagnosed with, for example, arrhythmia, anemia, or diabetes. Obstacles can include:

• polyhydramnios;
• placenta previa;
• multiple pregnancy in the 3rd trimester;
• intermittent spotting;
• rupture of the fetal membranes;
• prolonged severe toxicosis;
• high blood pressure levels;
• cervical incompetence.

Women who are too thin or overweight, experiencing minor arrhythmia, and those who have slight bleeding in the first trimester can engage in fitness activities. However, they should consult with a doctor beforehand and get detailed instructions from a trainer who specializes in working with expectant mothers.

The Best Types of Fitness During Pregnancy

Fitness during pregnancy should bring enjoyment to women. Swimming, for example, is recommended in any trimester of pregnancy. When a pregnant woman is in the water, performing swimming movements, there is a feeling of lightness in the body as water mitigates excessive strain on ligaments and vessels. Yoga is also a good choice for pregnant women, as exercise routines generally include meditation and breathing practices. 

Such a set of activities leads to improved blood circulation, enhanced condition of back muscles, and actively saturates the entire body of the expectant mother with oxygen. An important factor is learning muscle control through such exercises, which will be very useful during childbirth. Pilates is also great for pregnant women as it helps strengthen the abdominal, pelvic, and back muscles, and focus on one’s body.

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Exercises for pregnant women in different trimesters

Fitness for pregnant women during various stages of pregnancy has its own characteristics.

With physical activities and various exercises, it is necessary to be especially careful and cautious in the early stages. This is because in the 1st trimester, the embryo is trying to attach to the uterine lining. 

During this period, even though the belly hasn’t started to grow yet, it’s not advisable to engage in pregnancy fitness or place too much stress on the body. At this stage of pregnancy, exercises aimed at strengthening the hips are ideal. A good solution would be to practice breathing exercises or those focusing on strengthening the chest muscles. This time carries the risk of a potential miscarriage, so during pregnancy fitness workouts, it’s important to perform exercises at a measured, calm pace without exerting extra effort.

Second Trimester: What’s Allowed

The second trimester is the best time throughout the entire period of carrying a baby. The belly has not increased much, morning sickness has practically subsided, the woman has adapted to the changes happening in her body and can safely focus on improving her continuously changing body. In the second trimester, a pregnant woman can increase her physical activity, emphasizing exercises aimed at developing and strengthening the muscles of the hip area. 

During this period, a woman can visit a fitness club or do pregnancy fitness at home. The first option is more preferable, as it provides the opportunity to learn specific exercises under the guidance of experienced trainers. The use of a bandage will help reduce the load on the spine. Exercises are performed not on the back, but on the side, as lying on the back restricts oxygen access to the fetus. 

Third Trimester: What to Pay Attention To

During the third trimester, the situation regarding fitness activities during pregnancy changes. This is due to the significant increase in the belly during the last months of pregnancy. This period’s emphasis on strengthening the muscles of the arms, chest, and hips is largely explained by these changes in the female form. Regardless of the type of prenatal fitness a woman engages in at this stage, it is important to perform exercises that help reduce the load on the spine and relax the back muscles. 

Aquaaerobics is the best solution. Engaging in this type of prenatal fitness allows establishing the correct breathing pattern and prepares the body for the upcoming childbirth. As labor approaches, one should avoid overexertion and reduce the intensity of any physical activities.

When to Stop Exercising

If prenatal fitness classes are held in a club under the guidance of an experienced and qualified trainer specializing in workouts for expectant mothers, and provided that the woman’s health is under the vigilant supervision of the obstetrician-gynecologist overseeing the pregnancy, such classes can continue until the last month of pregnancy. 
A woman is usually compelled to stop exercising due to the significantly enlarged belly by this time and the fear of triggering premature labor, especially if she is working out independently at home. When attending a pool for aqua aerobics or swimming, a doctor will advise stopping such workouts. This is because the mucus plug, which prevents harmful bacteria from entering the uterus, is beginning to detach, which could lead to infection of the fetus.