Can I exercise while pregnant? Absolutely, exercise is great during every stage of your life – including pregnancy. As long as you don’t have any medical complication, benefits are numerous and include: ease through the discomforts of pregnancy, bigger placenta which means more nutrients for the baby and more energy during the day. Exercise will also help you to keep your weight gain within the target range.
Can I continue with my usual exercise routine while pregnant? If you were active before pregnancy, you may continue most of your exercises during your first trimester. As your pregnancy progresses, the level of exertion might need to be adjusted downward and avoid lying on your back.
Always listen to your body and avoid any percussive or ballistic movements.
Can I do abdominals while pregnant? Yes you can and should. It is recommended that you emphasize on your transverse abdominals throughout your pregnancy. This muscle is greatly stressed as your belly grows and your center of gravity changes. It also plays and important role during the pushing phase of labor. After the first trimester, abdominal should not be performed on your back.
Can I do some weight training while pregnant? Yes you can. Lift moderate weights and as your pregnancy progresses avoid free weights (use machines instead). Always breath through the sticking point, never hold your breath.
How much time do I have to wait to start an exercise program after my baby is born? If you had a vaginal birth, you can start doing kegels* a couple of hours after giving birth. As soon as you feel up to it, start walking. By the end of the first week you can start doing some light weight training especially your hamstrings and upper back.
If you had a cesarean birth, wait for your doctor’s clearance before you start any exercise program.
