What exercises are safe during pregnancy?
GRAND RAPIDS, Mich. (WOOD) — When it comes to exercising during pregnancy and postpartum, some women have questions about what is safe and what isn’t.
Dr. Marcos Cordoba, a maternal fetal medicine specialist at Corewell Health, said that women can feel comfortable exercising during and following pregnancy. He recommends at least 150 minutes of exercise per week, which he said equates to about 40 minutes of exercise four times per week.
Cordoba said the benefits of exercising during pregnancy include a lower risk of developing diabetes and preeclampsia.
The types of exercise are important too.
“The first main area you want to focus on strengthening is your deep abdominal muscles and pelvic floor muscles,” Noah Fye, a strength coach from Michigan Elite Conditioning for Athletes, said.
He added that strengthening the back can help manage the change in weight distribution as the baby grows. Once you reach the second and third trimester, Fye said, you should avoid lying flat on your back or stomach to keep blood flowing correctly and limit pressure. Instead, you can work out while seated.
Cordoba said many exercises need to be modified during the second and third trimesters.
If you exercised before your pregnancy, Cordoba said, “During pregnancy, do not push to your pre-pregnancy limits.”
And while exercising during pregnancy, he said if you experience any shortness of breath, abdominal pain, cramping or contractions, stop.
“You should always talk to your doctor before starting a routine,” Cordoba said.
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