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Are you endlessly on the internet searching for exercises to avoid during pregnancy? If yes, you will most likely end up having conflicting results. Remember, the journey that you are part of or are planning to join can stand to have benefits if you know the best exercises during pregnancy and which one’s to avoid.
To help you with the best practices, we’ve listed the 15 best exercises that you should steer clear of while pregnant. It may be tough for you to decide which ones to avoid if you have been hitting the gym before you got pregnant. Let’s put the answer in simple words: avoid anything that involves stressing your joints, abs, and heart, and make sure to consult your doctor before you finalize any exercise.
Scroll and find out which exercises affect these three body parts so you and your baby can stay healthy and safe.
15 Exercises to Avoid During Pregnancy
1. Contact Sports
Contact sports include volleyball, basketball, soccer, football, and horse riding. You must also note that these also have a risk of injury. These might be unintentional recreational sports that you may be engaging in your backyard with friends and family. But beware, even a slight push or shove could cause great injury to your pregnant body.
2. Hot Yoga
3. Boot Camps
Boot camps might seem like a fun activity but pregnancy is not when you start going to a boot camp. A typical day at these camps involves boxing, heavyweight lifting, and pushing tires, or ropes. It’s everything that’s a strict no when you are pregnant because of the risk you will be putting yourself and your baby in.
4. Bouncing on a Trampoline
5. Lifting Heavy Weights
Lifting heavy weights can stress your ligaments and joints. The pregnancy hormones, relaxin, loosen the joints and ligaments of your body to facilitate childbirth which means no dynamic, ballistic heavy lifts. Pregnancy anyhow has its own share of back pain and these exercises will simply add on to it.
All your isometric muscles are involved in heavy weight training but they also put stress on musculoskeletal and cardiovascular systems. Not a good idea when you are pregnant.
6. High Intensity
Do not engage in any exercises that raise your heart rate as that could be unsafe during pregnancy. These sessions could potentially harm yourself and your baby. Low-intensity level exercises are best during pregnancy.
CrossFit has often been termed a competitive fitness sport as it involves gymnastics, powerlifting, plyometrics, weight lifting, high-intensity interval training, and other exercises that must be avoided during pregnancy. If you were doing CrossFit before your pregnancy, it’s time you quit. Change your goals.
8. Climbing Stairs
Climbing stairs could be the easiest exercise you could do when you are not pregnant. But with pregnancy comes the risk of over-exertion, tripping, and falling. Your heart rate also increases to high levels while your leg muscles are put under enormous strain. So no more than a few stairs when you are pregnant.
9. Marathon Running
Well, even though some women run marathons when they are pregnant, it is an exercise to avoid during pregnancy. Here’s what running marathons could lead to
- Increases your body core temperature
- Puts you at risk of dehydration
- Causes muscle strains
10. Exercises That Put Pressure on The Abdomen
Core strengthening exercises during pregnancy are different from what you would do when you are not pregnant. No more crunches or planks but say yes to pilates and yoga (not hot yoga!). Some abdominal exercises can be quite uncomfortable because of muscle weakness and abdominal separation (diastasis recti).
11. High Altitude Training
Normally, a human fetus grows under low-oxygen levels. Exercising at high altitudes will put them under even less oxygen and that is fatal (both for the mother and the baby).
12. Supine Exercise Position
13. Exercises Lying on Your Stomach
14. Standing Still for Long
15. Scuba Diving
The Bottom Line: Exercising During Pregnancy
Maintaining a regular exercise routine by following all its pregnancy-safe guidelines is a must because it reduces fatigue and back aches. It even prevents gestational diabetes and stress all the while building the stamina for a smoother delivery. Swimming and walking are normally considered safe during pregnancy but if you are into hardcore training there are certain things you must not do like crunches, planks, heavy weight lifting, and anything that involves putting stress on your joints, abdomens, and blood flow.
Exercises to Avoid During Pregnancy FAQs:
1. What exercises should you avoid during early pregnancy?
2. Which are some ab exercises to avoid during pregnancy?
3. What are some exercises to be avoided during the first trimester of pregnancy?
4. Can you do squats while pregnant?
5. Can you do planks while pregnant?