Why Your Workout Should Change With Pregnancy

Exercising during pregnancy is good for both the mother and the baby. It helps in lessening different kinds of discomforts, pains etc. which occur during pregnancy. Pregnant women can continue with the workouts they have been doing before getting pregnant. However, certain changes should be made with the pre-pregnancy workouts so that you feel comfortable doing the exercises and it doesn’t hurt your baby. It is very essential to seek your doctor’s advice before indulging in any kind of workout during pregnancy.


Reasons for modifying your pre-pregnancy workout during pregnancy:

  1. Change in Posture: During pregnancy many changes occur in the woman’s body. The weights of the baby, uterus, growing breasts, amniotic fluid etc. are some factors responsible for weight gain. And the increased weight makes your posture change. Your shoulders may be rounded and your hips may be tilted forward. Due to the postural changes, you would suffer from different types of body pain. So, in order to reduce pain during pregnancy, you should focus on workouts that strengthen your core muscles.
  2. Weak Pelvic Floor Muscles: The weight of the baby, uterus etc. makes your pelvic floor muscles weak. To make your pelvic floor muscles strong, you can indulge in pelvic floor exercises and kegels during pregnancy and after childbirth, as well.

Time to Stop Workouts

Though exercising is good during pregnancy, you should stop doing any form of exercises if you suffer from any of the following and consult your doctor.

  • Out of breath before doing exercise
  • Bleeding or spotting
  • Chest pain, joint pain and stomach pain
  • Headache
  • Dizziness
  • Walking difficulty
  • Decrease in the movement of the foetus
  • Leakage of amniotic fluid
  • Risk of Preterm labour


Workout points to remember during pregnancy

  • Avoid lying flat on your back for too long while doing workouts.
  • Reduce the intensity and frequency of workouts during the last trimester at your doctor’s recommendation.
  • Don’t indulge in uncomfortable jumps and twists during workouts
  • Avoid contact sports or workouts which have the possibility of getting you out of balance.
  • Avoid workouts that put too much pressure on your abdominal area.
  • Workout when the climate is not too hot and humid or in temperature controlled environment.
  • Wear comfortable clothes and good supportive undergarments during  workouts.
  • Wear the right shoes which are comfortable.
  • Hydrate yourself before, after and during workouts with water or juices.
  • In order to keep your energy high, you can have a light snack before doing workouts


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Post Delivery Exercises


Pregnancy makes you gain lots of weight which changes the whole structure of your body. But getting back to your normal size and shape is not that tough. Exercise is the best way to do this. If you have exercised regularly before and during pregnancy, it allows you to have normal delivery without any complications. Exercising is also helpful in getting back to shape faster and getting back your energy.


Benefits of Exercises Post Delivery

Though you may not feel like exercising soon after delivery, but it will help you in various ways. Regular exercise post delivery has the following advantages:

  • It lets you stay healthy and active
  • Helps in getting back to the shape you had before pregnancy
  • Reduces the risk of postpartum depression
  • Helps in cutting weight with a combination of low calorie diet
  • Improves the condition of abdominal muscle
  • Cardiovascular fitness gets improved
  • Helps in relieving stress
  • Helps to improve your level of energy
  • Gives a boost to your mood


If you are a new mom, then you can do the following exercises which will benefit you in various ways:


  • Walking: Walking is one of the best exercises for everyone. After childbirth, you can do this simple form of exercise which will let you regain your fitness and energy.
  • Deep belly breathing: Deep belly breathing with abdominal contraction is one of the easy exercises which you can do post delivery. It not only helps in relaxing your muscles but also helps in toning and strengthening your belly and abs.
  • Shoulder lifts and head lifts: Head lifts, shoulder lifts and curl-ups are very effective physical exercises that help to burn calories, strengthen your back muscles and tone your belly and abs.
  • Pelvic exercise: Pelvic floor exercise is a must in post delivery exercises. After childbirth, doing this exercise will help you to control leaking urine and tone your muscles.
  • Kegel exercise: Kegel is a wonderful exercise for new mothers after childbirth. It reduces the risk of leaking urine or incontinence. It will have better control of leaks while you laugh, sneeze etc. It also helps in toning your bladder muscles.


Exercising is one the best things you can do for yourself. If you had a normal delivery, you can start these exercises a few days after childbirth. But if you had caesarean delivery, it is better to consult your doctor before doing the exercises.

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