Congratulations, mama! It can be a difficult journey to become pregnant, even though it is incredibly rewarding. You are dealing with many physical and emotional changes, but it is also overwhelming to find a safe and effective prenatal exercise regimen. You’re not alone. As a personal trainer, I can remember how it felt at the start of my first pregnancies. You don’t need to be worried mama because I have you covered. Here are some exercises that should not be done during pregnancy.
It’s been my experience that I can create a prenatal regimen for moms-to be to empower them and make sure they are aware of what to avoid so as to stay healthy and free from injury. Note: Each woman’s body and her pregnancy are unique, so you should consult with your doctor about what is best for you.
The Core Work
All pregnant women will experience diastasisrecti (DR), or abdominal separation to some extent during pregnancy. The excess intra-abdominal (IAP), caused by a growing uterus and baby, is the cause. According to Cleveland Clinic, as the uterus grows, the abdominal muscles separate and the linea Alba thins.
It’s vital to understand when the IAP is increasing so that you can reduce your abdominal work. Look out for the “alien”, “torpedo”, or “radio” that is popping out from your abdomen. The additional stress can worsen your DR, which could lead to a more challenging recovery after birth. These are some of the traditional abdominal exercises you should avoid.
- Plank forearm
- In general, plank-like movements will have to be reduced over the course your pregnancy. If you’re unsure, get on your knees.
- You can do crunches or leg lifts while lying on your back.
- Tabletop exercises (such as crunches, heel tapping, leg extension, etc.).
Lie on your stomach positions
You should avoid lying flat on your back in any position, including prone or bow positions.
Spinal Extensions
The next exercise to avoid while pregnant is spinal extension. Consider upward dog, wheel pose (backward bends) and cobra position. The increased IAP I spoke of earlier is the reason for this. If you feel good in the beginning of your pregnancy, but as your second trimester approaches, either you will see the “alien” or experience an intense feeling in your abdomen, it is time to stop these exercises.
Dissociation between hips and shoulders
Easy twists or any other twisting position in yoga, for example, where the hips and shoulders do not align are examples. While this may be fine in the first trimester of pregnancy, it is not recommended once you reach your second trimester. Why? This will increase IAP, and this can lead to DR. It is best to twist your body so that your hips and shoulders are aligned.
Stop doing something if it doesn’t make you feel well and consult your doctor immediately if this happens. Better to be safe rather than sorry.