Modifications Of Exercises For Pregnancy

by Darline Turner Lee, Physician Assistant, ACSM Exercise Specialist

Article Last Reviewed: Sept. 9, 2006

The benefits of exercise during pregnancy are well documented. Pregnant women who exercise throughout their pregnancies experience:

Maintained or increased cardiovascular fitness
Increased muscle strength
Increased muscular endurance
Improved balance and coordination
Improved posture
Improved pelvic muscle strength
Decreased discomfort due to the physical changes of pregnancy
Decreased weight-gain and improved body compositions (Better lean muscle to fat ratios)
Decreased tension and anxiety
Improved body image
A positive feeling of well-being.

While there are no guarantees, many women who exercise through their pregnancies have shorter and less complicated labors. They also tend to recover faster after delivery and return to their pre-pregnancy weights sooner than non-exercisers.

Women who regularly exercise prior to pregnancy, have no current medical contraindications to exercise and have clearance from their physician or midwife can safely exercise throughout their pregnancies. Likewise, women who do not exercise prior to pregnancy but want to receive the benefits of prenatal exercise can safely begin an exercise program. Most importantly, all pregnant women should continually modify exercises to accommodate their rapidly changing bodies. If pregnant women have any questions about how to modify exercises they should consult with a qualified exercise instructor or personal trainer.

Due to the shifting center of gravity during pregnancy, additional support may be necessary to perform some standard exercises. The stability ball is an excellent support for pregnant women.

Wall Squat
Start with the ball placed between the low back and wall, feet comfortably away from the wall and hip width apart with toes facing forward.
Leaning into the ball, slowly lower your body into a squat position by rolling the ball down the wall. Keep your hips and feet forward with your knees over your feet at 90 degrees.
Straighten your legs and roll the ball back up the wall to the starting position.

“C” Crunches

Because a pregnant woman should not lie flat on her back after the first trimester, here’s a modification of the traditional abdominal crunch.

Anchor the ball between the wall and a step.
Sit on the step and lean back against the ball with feet facing forward and hip width apart. (Keep your knees facing forward as much as possible)
Pull the belly button into the spine and curl the upper body into a “C” shape.
Return to the starting position.

Darline Turner-Lee educates and trains women to maximize their gynecologic health. She is a certified physician assistant, a Healthy Moms ® Perinatal fitness instructor, an exercise specialist certified thru the American College of Sports Medicine and the owner of Next Step Fitness, Inc. You can contact her by calling (512) 288-0827, e-mailing her at mail@nextstepfitness.com