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Exercise During Pregnancy

What Is Safe?

By Christy Stevenson, Fitness Expert

At this time, you can still safely do abdominal toning in a supine position (lying on your back). As a matter of fact, you should focus on this area, as it helps so much with pushing during labor. Having strong abdominal muscles also helps alleviate backache and improves posture. Women whose abs are strong before and during pregnancy usually return to their pre-pregnant figures faster after delivery.

For women who suffer from morning sickness, you'll want to work out at the time of day you feel your best. If you just don't feel up to it, it's OK to take a break from your usual workouts and store up on much needed rest. On the other hand, your workout may give you the energy boost you need to get through the day.

During the second and third trimesters, important changes occur in your body that require some alterations to your workout. First, your blood volume, cardiac output and resting pulse increase. Lung capacity decreases as internal organs shift upward. This means that cardio workouts will become more challenging. It is advised that a pregnant woman not exceed a heart rate of 144 beats per minute, or 24 beats in 10 seconds. This general guideline has been given by AFAA (Aerobics and Fitness Association of America) simply to be on the safe side, since not much research has been done concerning the maximum heart rate a pregnant woman can safely achieve.

Physically, your center of gravity shifts and balance becomes more difficult. Most pregnant women aren't attempting to perfect their balance beam routines at this time, but you should recognize which exercises require some element of balance and adapt your movements appropriately.

Also at this time in your pregnancy, th hormone relaxin helps to loosen your joints. Some women don't notice any changes at all while others may be very aware of loose joints. During my first pregnancy, I didn't notice any change in my joint mobility, but during my second pregnancy, my knee was very loose, sometimes even popping out of place. Take care when exercising, especially if you notice loose knee joints. AFAA advises that you avoid propulsion movements, rapid twisting and abrupt directional changes because of the instability of the joints.

Want to see more?

• Up, Down and All Around: Fitness for All Levels of Energy During Pregnancy
• Room to Room Fitness: Exercise Your Way
  Around the House
• Mama's Got Biceps: Building Muscle with Strength Training
• Check out our Article Library.
• Talk about it!