Exercise during pregnancy can have a host of benefits for both mother and baby, including reducing the risk of gestational diabetes, pre-eclampsia, and cesarean delivery.

However, it’s important to keep safety top of mind when working out while pregnant. Here are some tips for a safe workout during pregnancy:.

1. Consult with your healthcare provider

Before starting any new exercise regimen, it’s essential to consult with your healthcare provider to ensure it’s safe for you and your baby.

Women with certain medical conditions, such as placenta previa or a history of premature labor, may need to avoid some activities.

2. Stay hydrated

Drinking water is essential for everyone, especially pregnant women. It’s essential to drink enough water before, during, and after a workout to prevent dehydration.

3. Avoid high-impact exercises

High-impact exercises, such as running, jumping, or vigorous aerobic activity, can put excessive stress on the pelvic floor muscles and joints and increase the risk of injury.

Instead, try low-impact exercises, such as walking, swimming, cycling, or prenatal yoga.

4. Avoid exercises that require lying flat on your back

After the first trimester, pregnant women should avoid exercises that require them to lie flat on their backs because the weight of the uterus can impair blood flow to the heart and fetus.

Instead, try side-lying exercises or using a pregnancy or stability ball.

5. Avoid overheating

Pregnant women should avoid getting too hot, as it can be dangerous to the baby. Avoid exercising in hot, humid environments and make sure to take breaks to cool down and drink water regularly.

6. Listen to your body

As your body changes during pregnancy, so will your physical capabilities. It’s important to listen to your body and modify your workouts as needed.

If something doesn’t feel right, or you experience unusual pain or discomfort, slow down or stop immediately and consult with your healthcare provider.

7. Incorporate pelvic floor exercises

During pregnancy, the pelvic floor muscles, which support the bladder, uterus, and bowel, can become weak and stretched. This can lead to urinary incontinence and other issues.

Incorporating pelvic floor exercises into your routine can help strengthen these muscles and reduce the risk of complications.

8. Wear supportive clothing

Wearing comfortable and supportive clothing is crucial during pregnancy. Invest in a good pair of supportive sneakers, a sports bra that fits well, and leggings or shorts that accommodate your growing belly.

9. Take it easy

During pregnancy, your body is working hard to support the growth and development of your baby. It’s essential to listen to your body and not overexert yourself.

If you feel tired or need to rest, take a break, and don’t push yourself too hard.

10. Don’t be too hard on yourself

Pregnancy is a time of many changes, including physical changes. It’s natural for your body to experience some limitations during this time, so don’t be too hard on yourself if you can’t do everything you used to.

Focus on doing what feels good and comfortable for you, and remember that each pregnancy is different.

By following these tips, pregnant women can continue to stay active and healthy throughout their pregnancy while also ensuring the safety of themselves and their baby.