{"id":36696,"date":"2025-12-12T14:19:37","date_gmt":"2025-12-12T19:19:37","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36696"},"modified":"2025-12-12T14:19:37","modified_gmt":"2025-12-12T19:19:37","slug":"prenatal-fitness-tips","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/prenatal-fitness-tips\/","title":{"rendered":"What To Expect In The Gym When You’re Expecting"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">When preparing for a baby, you may be reading up on classics like <\/span><i><span style=\"font-weight: 400;\">What to Expect When You\u2019re Expecting<\/span><\/i><span style=\"font-weight: 400;\"> to get a sense of all the crazy changes your body is about to undergo\u2014but what about what to expect in the <\/span><i><span style=\"font-weight: 400;\">gym <\/span><\/i><span style=\"font-weight: 400;\">when you are expecting? If you\u2019re reading this, chances are you\u2019re pretty on top of your fitness. But what happens to your workout routine when you\u2019ve got a bun in the oven?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ve probably been told that staying active during pregnancy is a good idea\u2026and that\u2019s probably where the advice ended, likely leaving you with about a hundred questions about what types of exercise to prioritize, anything you need to avoid, and more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perinatal fitness is certainly an individual topic, influenced by your health and any factors impacting your pregnancy. Still, whether you prefer to sweat at home or in the gym, there are definitely some general rules of thumb to keep in mind. If exercise is a big part of your day-to-day, talk to your healthcare provider about any questions you have about sweating while pregnant. Until then, here\u2019s a basic breakdown about why moving your body is so important while you\u2019re growing a whole new human, plus some important do\u2019s and don\u2019ts to keep in mind.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS:<\/strong><\/em><em><em><em><span style=\"font-weight: 400;\"> <a href=\"https:\/\/www.garagegymreviews.com\/author\/nicoledavis\" target=\"_blank\" rel=\"noopener\">Nicole Davis<\/a>, C.P.T., is a personal trainer with Garage Gym Reviews who is passionate about perinatal fitness (as well as a mom of three). Karlie Booker, C.P.T., is a personal trainer and certified Pregnancy and Postpartum Athleticism coach with <a href=\"https:\/\/www.proclub.com\/club\" target=\"_blank\" rel=\"noopener\">PRO Club<\/a> in Seattle.<\/span><\/em><\/em><\/em><\/li>\n<\/ul>\n<h2><b>The Benefits Of Staying Active During Pregnancy<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cStaying active during pregnancy helps your body handle the physical changes that come with this phase of life,\u201d says <\/span><span style=\"font-weight: 400;\">Nicole Davis<\/span><span style=\"font-weight: 400;\">, C.P.T., a personal trainer with Garage Gym Reviews who is passionate about perinatal fitness (and just so happens to be a mom of three).<\/span> <span style=\"font-weight: 400;\">\u201cFor starters, regular movement supports circulation, eases joint and back pain, and may improve mood and energy levels.\u201d<\/span><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430821\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows it also lowers the risk of diabetes and preeclampsia, and modulates weight gain. \u201cEven light to moderate exercise, like walking or prenatal strength work, can make a big difference in how you feel and function throughout pregnancy,\u201d Davis notes. \u201cWomen who consistently stay active during pregnancy also tend to have shorter labors, fewer complications, and faster postpartum recovery.\u201d\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise during pregnancy benefits the baby as well. <\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00641.2020\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows that regular physical activity during pregnancy promotes healthy fetal growth and reduces the risk of childhood obesity. \u201cIt\u2019s also linked to a healthier birth weight, stronger brain and heart development, and lower lifetime disease risk,\u201d shares Karlie Booker, C.P.T., a personal trainer and certified Pregnancy and Postpartum Athleticism coach with <\/span><span style=\"font-weight: 400;\">PRO Club<\/span><span style=\"font-weight: 400;\"> in Seattle.<\/span><\/p>\n<h2><b>The Dos and Don\u2019ts of Exercising During Pregnancy<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">While you can definitely stay fit during pregnancy, you\u2019ll need to approach your movement differently than during other phases of life. \u201cPregnancy is not the time to chase personal records or try high-intensity activities you have never done before; it is about maintaining strength, mobility, and stamina safely,\u201d shares Davis. Heed these do\u2019s and don\u2019ts to stay active safely.<\/span><\/p>\n<h3><b>1. Take Your Cardio Low-Impact<\/b><b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">When you are exercising while expecting, Davis recommends incorporating more low-impact cardio workouts like stationary cycling, swimming, and walking. \u201cThese are particularly good as your pregnancy progresses,\u201d notes Davis. \u201cLow-impact cardio is easier on your joints, which take a beating during pregnancy and become looser to accommodate a growing baby.\u201d High-impact movements, though, can put excess stress on your joints and pelvic floor, especially by the time you\u2019ve reached your third trimester and have a big bump to show for it!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That doesn\u2019t mean you can\u2019t push yourself, though. A <\/span><a href=\"https:\/\/www.ualberta.ca\/en\/folio\/2025\/03\/study-confirms-safety-of-high-intensity-resistance-training-during-pregnancy.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2025 study<\/span><\/a><span style=\"font-weight: 400;\"> suggests HIIT (high-intensity interval training) is safe to continue throughout pregnancy if you were doing it beforehand. Instead of treadmill sprints, just stick to pushes on the bike or in the pool.<\/span><\/p>\n<h3><b>2. Prioritize Your Pelvic Floor<\/b><b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">You may not have given your <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/pelvic-floor-health\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">pelvic floor<\/span><\/a><span style=\"font-weight: 400;\"> too much thought pre-pregnancy, but showing it some love now is definitely a good idea. The muscles that make up your pelvic floor support your uterus, bladder, and intestines\u2014and<\/span> <span style=\"font-weight: 400;\">\u201cthey undergo immense strain during pregnancy and childbirth, so getting a head start on strengthening them will only benefit you during labor and postpartum recovery,” Davis explains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kegels\u2014in which you<\/span> <span style=\"font-weight: 400;\">contract the pelvic floor, hold for a few seconds, then relax\u2014are a go-to for training the pelvic floor. After practicing them a bit, you can incorporate them into exercises like glute bridges, cat and cow poses, and even squats and deadlifts, according to Davis.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cStarting any exercise by engaging your pelvic floor and deep core is crucial to maintaining mind-body connection and good form,\u201d she says. \u201cIt’s almost a bracing movement. For instance, when I’m cuing a woman to do a glute bridge, I’ll say to engage their pelvic floor and lower core first, then push up through their feet, squeezing their glutes. This gets the core firing, which ensures it will stay stable to help prevent strain in your lower back.\u201d<\/span><\/p>\n<h3><b>3. Strength Train<\/b><b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Thanks to old-school ideas about women and exercise and a general lack of research in this area, there\u2019s a lot of misinformation out there about strength training while pregnant.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifting weights certainly doesn\u2019t need to be off limits during these months, though. \u201cPregnancy isn’t an injury or a disability; it’s an opportunity to keep yourself strong and resilient in ways that feel good to you,\u201d notes Davis. \u201cI laugh at the myth that says pregnant women shouldn’t lift over 20 pounds because many, many pregnant women are carrying other kids, wrangling groceries, carrying laundry up flights of stairs, and lifting way more than 20 pounds while doing so. Pregnant women are truly incredible and can do way more than we’ve been taught.\u201d<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/pilates\/\" target=\"_blank\" rel=\"noopener\">Why Pilates Is Great\u2014But Shouldn’t Replace Strength Training<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">During pregnancy, Davis recommends emphasizing strength training moves that support healthy posture and a strong core\u2014particularly hip hinges, rows, and squats. “During pregnancy\u2014especially as your belly grows\u2014your center of gravity moves forward and up,\u201d she explains. \u201cIf you focus on keeping your posterior chain muscles (everything on the back side of your body, including the lats, rhomboids, hamstrings, and glutes) strong, you promote good posture and prevent pain as you grow.”<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, you may need to modify certain movements as your body changes and your belly grows. (Think switching from a conventional deadlift to a suitcase deadlift.) However, as long as you feel good while you’re lifting, there’s absolutely no reason to stop, Davis says. \u201cWomen have an intuition during pregnancy that I think everyone needs to appreciate,\u201d she notes. \u201cYou’ll know if something is too much for you.\u201d<\/span><\/p>\n<h3><b>4. Monitor Your Intensity<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">When working out while pregnant, Davis advises expectant mothers to avoid exercises that cause dizziness, pain, or shortness of breath. “Any exercise that causes overexertion in mom could put the baby at risk via reduced oxygen supply and blood flow,” she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, keep tabs on your RPE (rate of perceived exertion) to guide your workouts. Current <\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">ACOG guidelines<\/span><\/a><span style=\"font-weight: 400;\"> recommend sticking to a maximum of 13 or 14 out of 20 (20 being the absolute hardest you could go). \u201cYou should be able to talk during exercise,\u201d Davis says. \u201cIf you can’t, you’re probably overexerting yourself.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just keep in mind that activities you wouldn\u2019t bat an eyelash at before pregnancy might feel harder as your little nugget grows. \u201cSomething as simple as walking could have your heart rate pretty elevated, so if a brisk walk gets you to a 13 to 14 RPE, that’s totally fine,\u201d says David. \u201cIf you are not high-risk and your doctor has OK’d exercise, we still want you to be challenging yourself. The idea of what \u2018challenging\u2019 is will change from pre-pregnancy, and you also probably aren’t going to be hitting any PRs while carrying a baby, but that doesn’t mean you can’t work hard.\u201d<\/span><\/p>\n<h3><b>5. Avoid Twisting Movements<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Deep twisting movements (like Russian twists featured in many core workouts or seated twists in yoga) are no-go\u2019s during pregnancy. “Because the core muscles are under stress, increased twisting movements have the potential to exacerbate diastasis recti,\u201d shares Davis. Straining your already-strained abs muscles may only increase the separation that occurs between them. \u201cTwisting can also put unnecessary pressure on the uterus,\u201d she adds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can still do some twisting throughout pregnancy; just make sure you\u2019re twisting from the thoracic spine (a.k.a. the middle section of your spine), Davis advises.<\/span><\/p>\n<h3><b>6. Tune Into Your Deep Core<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cLearning how to engage your deep core, the muscles deep in your belly that provide support to your spine and pelvis, is important for any core work you\u2019re doing during pregnancy (and beyond),\u201d shares Davis. \u201cExercises like bird dogs, dead bugs, side planks, and glute bridges all strengthen the deep core if done correctly\u2014and even compound movements like squats, deadlifts, and overhead presses can hit them.\u201d\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/deep-core\/\" target=\"_blank\" rel=\"noopener\">You’re Probably Neglecting Your Deep Core\u2014Here’s How To Strengthen It<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Focusing on these muscles will not only support your balance and stability as your body continues to change throughout pregnancy, but will also support your recovery and return to activity after giving birth.<\/span><\/p>\n<h3><b>7. Skip Anything That Involves A Risk Of Falling<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">You probably won\u2019t be too interested in playing contact sports during pregnancy, but it\u2019s also important to avoid activities that could involve an increased chance of falling or direct trauma to the abdomen, which are dangerous for the baby, Davis suggests. \u201cFalls in sports like skiing and water skiing, horseback riding, mountain biking, or gymnastics could end badly,\u201d she shares.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In other cases, you\u2019ll have to rely on your best judgment and personal comfort levels. Take cycling on smooth, flat roads, for example. \u201cIf you\u2019re an avid cyclist and feel confident on the bike even while pregnant, it could be fine with your doctor\u2019s approval,\u201d Davis says. \u201cIf you don\u2019t ride that often, starting when you\u2019re pregnant may not be the best option.\u201d When in doubt, swap the outdoor cycling adventures for engaging classes on an indoor stationary bike. Sure, it\u2019s hard to miss out on activities you love, but mitigating risk during this relatively short season of life is essential.<\/span><\/p>\n<h3><b>8. Don\u2019t Lie Flat for Too Long<\/b><b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Davis recommends avoiding lying flat on your back for long periods of time, especially after the first trimester, as doing so can impact your circulation. “The growing uterus can compress a large vein, called the inferior vena cava, that carries blood from the lower body to the heart, and can therefore affect blood flow to the baby,\u201d explains Davis.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cUnhindered blood flow is essential because the baby relies entirely on the mother for oxygen and nutrients,\u201d explains Booker. \u201cThe placenta does not function well when circulation is restricted.\u201d<\/span><\/p>\n<h3><b>9. Be Adaptable<\/b><b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">When working out while pregnant, \u201cthink consistency over intensity and listen to your body,\u201d suggests Davis. \u201cSome days, you will have the energy; other days, rest will be the better choice. [Always] stay flexible and do not stress yourself out if you don\u2019t feel up to being active.\u201d Every pregnancy is different, so don\u2019t compare yourself to others\u2014or even to yourself pre-pregnancy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cBe adaptable,\u201d agrees Booker. \u201cYou do not have to give up your athleticism, and you do not have to approach training with fear. The key is to show up regularly and modify without guilt. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe goal is not perfection; it is feeling strong and confident in your body,\u201d says Davis. While you may not be hitting PRs with a bun in the oven, you can use pregnancy as an opportunity to master how you move and breathe.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When preparing for a baby, you may be reading up on classics like What to Expect When You\u2019re Expecting to get a sense of all the crazy changes your body is about to undergo\u2014but what about what to expect in the gym when you are expecting? If you\u2019re reading this, chances are you\u2019re pretty on<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/prenatal-fitness-tips\/\">Read More <span class=\"screen-reader-text\">What To Expect In The Gym When You’re Expecting<\/span><\/a><\/p>\n","protected":false},"author":268,"featured_media":36700,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,5,9],"tags":[],"class_list":["post-36696","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What To Expect In The Gym When You're Expecting | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Got a bun in the oven? 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