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Exercise During Pregnancy

What Is Safe?

By Christy Stevenson, Fitness Expert

Now is also the time when you should begin to avoid the supine position because it puts pressure on the interior vena cava, obstructing blood flow to the uterus. This is the same reason why you shouldn't sleep on your back after the first trimester. To keep your abdominal muscles toned without lying on your back can be challenging, but you can substitute standing crunches and pelvic tilts.

Because your back is working hard to support your growing uterus, you want to avoid exercises that strain the back muscles, such as double leg lifts, planks and regular push-ups (from a plank position). You can do push-ups lady-style (using your knees rather than feet for support) or against a wall rather than on the floor.

If you are an experienced exerciser, you're aware of the importance of an adequate warm-up and cooldown. These elements of your workout increase in importance when you are pregnant but also require some changes. Obviously, it will become harder to perform stretches that require you to bend over your tummy. Alter these stretches to make yourself more comfortable.

Again, you want to avoid stretching while lying on your back. My favorite stretches during pregnancy include the cat stretch (rounding your back while on your hands and knees) and the child's pose or prayer position (arms extended overhead flat on the floor, body in a kneeling position – let te knees fall apart to allow your tummy room to rest). These stretches help alleviate backache, a major complaint of pregnancy. Another good stretch to perform is a calf stretch, especially if you are prone to leg cramps.

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