Debunking Two Common Myths About Prenatal Exercise

If you’re pregnant and looking to stay physically active, you’ve probably come across a lot of information about exercise during pregnancy, some of which can be confusing or even misleading. In this article, we'll focus on two of the most common misconceptions that frequently appear in searches and provide you with accurate, up-to-date information based on guidelines from the American College of Sports Medicine (ACSM) and the American College of Obstetricians and Gynecologists (ACOG).

Misconception #1: "You shouldn't start exercising if you weren't active before pregnancy"

One of the most persistent myths about prenatal exercise is that if you weren't physically active before pregnancy, you shouldn't start during pregnancy. This misconception can prevent many moms-to-be from reaping the benefits of exercise during pregnancy. Back in the day guidelines were much more conservative out of caution and frankly because the research just hadn’t been done. However, both the American College of Obstetricians and Gynecologists and the American College of Sports Medicine encourage people with uncomplicated pregnancies to engage in regular physical activity, regardless of their pre-pregnancy fitness level. These expert obstetric and exercise organizations are very clear about the benefits of prenatal exercise which include preparing your body for the physical demands of pregnancy and childbirth, better weight management, reduced risk of gestational diabetes, and enhanced mental well-being.

You might find that pregnancy it’s an ideal time for you to start an exercise program. It’s a time in your life when you’re pausing to think about wellness, consider your health, and begin to adapt your habits and schedule. Exercise and physical activity can be incorporated into those thoughts and you can begin to prioritize physical activity as you make changes.

If you are new to exercise or haven’t been exercising consistently, the first step is shifting your mindset. Exercise should be used to support your pregnancy, so past exercise goals or routines may not apply to this stage of your life. Secondly, when you’re ready to get started, you should approach it as a gradual progression. This means little by little you’ll increase the duration of your workouts, the intensity, and the challenge level of exercises. You can begin with as few as 5 minutes of mobility each day and move toward being physically active for 30 minutes most days of the week. 

As always, your healthcare provider should be your resource if you’re concerned that you have complications or contraindications to exercise. However, if you have a healthy and uncomplicated pregnancy, I’d like you to get moving!

Misconception #2: "You should keep your heart rate below 140 bpm while exercising"

Another common misconception is the outdated guideline that pregnant women should keep their heart rate below 140 beats per minute (bpm) while exercising. This advice, once widely promoted, is no longer supported by ACOG or ACSM. No one "target" heart rate is appropriate for all pregnant moms.

Instead, both ACOG and ACSM recommend that pregnant women engage in moderate-intensity exercise, which can be gauged by the "talk test" – being able to carry on a conversation while exercising, but not being able to sing. This level of intensity typically corresponds to a heart rate of 60-80% of your maximum heart rate, which varies depending on your age and fitness level. However, this guidance is not a “maximum” and it is not to create fear of going over that moderate intensity. Many elite athletes work at higher intensities, and research shows that HIIT exercise is safe for moms and babies. So rather than focusing on or fearing the heart rate, or number, focus on getting your body moving at a moderate intensity.

Hopefully, these two misconceptions about prenatal exercise will continue to dissipate so more moms embrace physical activity during pregnancy. By understanding that it's safe and beneficial to start an exercise program during pregnancy, even if you weren't previously active, and by focusing on moderate-intensity exercise rather than a specific heart rate limit, you can confidently use exercise as a tool in your prenatal care plan. Use the power of exercise to feel strong and confident throughout each trimester!

If you’re looking for tips to get started, download 5 Tips to a Strong Core.

The Best Pregnancy Exercises for Beginners

I’m assuming since you’re reading this that you are new to prenatal exercise so let’s take a second to acknowledge the important step you’re taking for the health of you and your baby.

In this article, I want to share with you advice on choosing cardio and strength exercises, but first I have a disclaimer. I don’t like using the word “best” because there is no “best exercise for X trimester”. Every prenatal exercise program should be personalized and exercise selection should be based on your needs and abilities. However, as a beginner, you may not realize what those exercises are or where to begin, so this article is to help get you started so that you can stay physically active during pregnancy. If you haven’t exercised in a while or never have exercised before, this article is for you.

Best Cardio Exercise During Pregnancy

The prenatal exercise guidelines recommend accumulating 150 minutes of moderate activity each week, and aerobic or cardio exercise is one component of physical activity. As a beginner, it’s important to understand intensity and progression. Unless you’ve been told otherwise, I’d recommend moderate-intensity exercise. Rather than relying on your heart rate during pregnancy, determine your intensity based on how hard it feels you’re working. You’re experiencing many cardiovascular changes so heart rate monitoring may not be the most reliable for you. The good news is that research indicates using a scale that measures your perceived exertion correlates well with heart rate zones. Moderate-intensity exercise should feel like you’re overall workload during the workout feels like a 4-5 on the modified Borg scale. You can also consider the talk test. Moderate-intensity exercise should feel like you can talk, but you’re too winded to sing. 

To reap the benefits of aerobic activity you do need to challenge yourself, so keep in mind if you’re walking at a pace of 3mph on the treadmill now and that feels like moderate intensity, as you progress and become more aerobically fit, you may need to increase the speed or incline to reach that same intensity. I say may because as you progress in pregnancy, you also might feel more winded due to the baby taking up more space. This also means that although casual walks are great because moving is important during pregnancy, to receive aerobic benefits your walking intensity needs to be more than a leisurely stroll. 

The other advice I’d give you to determine the best cardio exercise during pregnancy for beginners is to consider the impact level of aerobic exercise. Impact refers to how hard the exercise is on the joints. The harder the exercise on the joints, the more muscle strength is required to endure the impact and prevent injury. Exercises are usually categorized as high or low impact. Running, skiing, gymnastics and jumping are examples of high impact. Walking, yoga, biking, elliptical, and swimming are examples of low-impact activities. 

As a beginner, the best aerobic exercise during pregnancy is low to moderate impact. If you’re inexperienced or haven’t worked out in a while, then pregnancy is not the time to test whether your body can handle high-impact activities. Added pregnancy weight may also make high-impact activities more uncomfortable, so choose an activity that you can do safely and comfortably. 

Best Strength Exercises During Pregnancy

The prenatal exercise guidelines also mention strength training as a component of exercise during pregnancy. Health and fitness organizations generally state that resistance training should be performed on all major muscle groups like the back, chest, quadriceps, and hamstrings twice per week. Although you may want sculpted biceps or triceps, isolating the smaller muscle groups is not the most beneficial goal during pregnancy. Your priority should be to be able to perform all major movement patterns, which target all of the major muscle groups. 

As a beginner, you’ll reap the benefits of an uncomplicated program. An example of this is a full-body circuit performed twice per week. Your circuit should focus on hitting all of the major movement patterns/muscle groups that you need to be able to move well and without pain throughout each trimester. 

Here is an example circuit

• Squat pattern: Body weight squats

• Push pattern: Dumbbell chest press

• Lunge pattern: Forward lunge

• Pull pattern: Supported single-arm dumbbell row

• Hinge (movement at the hips): Glute bridge

• Anti-rotation (keeping your body from being pulled to one side, like when holding a heavy purse in one hand): Pallof press

• Core with pelvic floor: Dumbbell front raise (exhale on the lift while engaging your deep abs toward your spine and lifting your pelvic floor muscles)

Remember there are hundreds of exercises and a variety of ways to structure and select them so feel free to substitute any of them. As you advance, you can vary the exercise by adding more weight, changing the equipment, increasing the reps/time performing the exercise, or going through the circuit for more rounds. 

So in summary, the takeaway points are: 

1. The best aerobic exercise for most moms-to-be is going to be low impact and moderate intensity. 

2. The best prenatal strength program for beginners is one that is full body and covers all of the major muscles/movement patterns, using a resistance that you can perform 10-15 reps without strain or breath holding. 

3. The best prenatal exercises that help you stay active during pregnancy, are ones that you enjoy and are those that you can do consistently and without pain. 

4. Your specific exercise selection should be personalized to meet your needs.

One additional side note based on my experience working with beginner moms during pregnancy, is that I know it can be hard to find the time and energy to perform separate aerobic and strength training sessions. If you have to choose, select resistance training in a format like the circuit mentioned. This will ensure you’re strengthening muscles and allow you to elevate your heart rate at the same time. You can then add walk breaks throughout the day or after dinner to supplement those structured sessions to meet the recommended minimum of 150 minutes each week.

As always, if you need more guidance I’m happy to help. You deserve to feel empowered. Start by downloading the 5 Tips for a Stronger Core During Pregnancy.

Pregnancy Back Pain Explained

It’s estimated that on average 50% of expecting moms suffer from back pain during pregnancy, but some studies show this number as high as 90%. It tends to be highest during the third trimester. This condition might be referred to as pregnancy-related low back pain or pregnancy-related pelvic girdle pain. In this article, I want to explain the causes of pregnancy back pain, provide you with suggestions for relief, and encourage you to use core and strength training as a tool to prevent or reduce back pain as you move through each trimester. Many of the moms I work with keep waiting for back pain to kick in, but with proper preparation and awareness, it never does!

What causes back pain during pregnancy?

• Pregnancy Hormones: During pregnancy, a hormone produced by the placenta called relaxin helps your body relax and stretch. This includes muscles and ligaments around the pelvis to prevent pre-termis uterine contractions and allow your baby to pass through the birth canal during delivery. The relaxation of these ligaments in the pelvis may impact the stability of your spine and pelvis, causing pain. 

• Pregnancy Posture: As your uterus and baby grow, your center of gravity shifts, and you develop more of a curve in your lower back as your pelvis tilts forward. This change of posture called lordosis can increase the stress on the spine and cause back pain.

• Pregnancy Weight Gain: The additional weight gained during pregnancy puts more strain on the muscles and joints, which can result in discomfort, especially at the end of a long day.

Can you prevent back pain during pregnancy?

Based on my personal experience working with moms, it’s a definite yes! Although we can’t control your hormones, we can use strength training and mobility exercises to help your body adapt to the anatomical changes during pregnancy, improve posture, and handle the additional weight/stress. Research shows that core stabilizing exercises can help reduce the risk of lower back pain. During pregnancy your “six-pack abs” called the rectus abdominis lengthen as your belly grows, however, those muscles are not your primary stabilizers. Muscles like your multifidus and transverse abdominis, as well as your glutes, play a major role in core stability, and they can still be strengthened during pregnancy! 

By building body awareness and strengthening key muscle groups, many moms find great relief and even avoid back pain altogether. Keep in mind that your ability to do certain exercises will change as you move through pregnancy so this is not a one size fits all list.

Strengthen

• Transverse abdominis: these muscles act as a corset around your waist. You can activate and strengthen them with exercises like plank variations (wall, shoulder taps, up-downs, etc.), Pilates moves (hundred, side lying leg kick, corkscrew, etc.), or one of my favorites when going against gravity isn’t advised is pallof variations (press, shuffle, etc.)

• Multifidus: This muscle runs along your spine. Exercises like a side hip lift, side plank, bird dog, and bridge march are great ways to activate and strengthen those spinal stabilizers.

• Glutes: This is an oversimplified explanation, but glutes support the stability of your spine and pelvis. Many moms I work with tend to be quad-dominant (front thigh muscle) when doing exercises like lunges and squats. During pregnancy, if your body is constantly being front-loaded and your back and core muscles are being overworked, it is essential to have the assistance of muscles in the back of your body like your glutes. Research tells us that glute exercises combined with back stabilizing exercises are more effective than back stabilizing exercises alone in decreasing back pain. Because the glutes move the hips in different directions and include three different muscles, it’s important to use a variety of exercises. Some of my favorites include side leg lifts using a pilates ball under the hip/rib area to stabilize the pelvis, hip thrusts, seated abduction, and Romanian deadlifts.

Mobilize

It may seem counterintuitive to talk about relaxin AND the need to work on mobility during pregnancy, but as your body changes you’ll need to keep joints mobile and muscles flexible. If you’re experiencing back discomfort, stretches like cat/cow, wagging the tail, pelvic tilts on a stability/yoga ball, and a side stretch can feel good. 

You’ll also want to focus on joints and muscles that aren’t directly involved in the pain area. Because your spine is segmented, tightness and immobility above and below your lower back can impact your level of discomfort, specifically immobility in your thoracic spine (mid back) and hips. 

1. You can use foam rolling to increase mobility in your upper and mid-back. 

2. Try the figure four stretch, hamstring stretches, and a kneeling hip flexor stretch to target the hip area.

A note on lifestyle modifications

Although we’ve focused on the exercise component of reducing your risk of pregnancy back pain, lifestyle modifications can also help prevent discomfort. 

• Ensure you have a supportive bra to support your growing breasts. Supportive shoes are also important, especially if your feet begin to flatten. 

• When you’re sitting, use a lumbar support and try to keep your feet flat on the floor, with knees at hip height. When standing, aim to keep your ribcage stacked over your hips, while also aligning your ears over your shoulders. 

• You’ve heard the term “lift with your legs” to avoid injuring your back. Most people think of squatting in order to do this. However, when you’re pregnant, a squat may not always be comfortable, in which case you can hinge at your hips mimicking the deadlift. This will call on your glutes and hamstrings to support your back.

To close this article, the main takeaway is that although back pain is common, many pregnant moms can prevent it by staying consistent with exercise and being aware of daily life factors. As we continue to learn more about prenatal exercise, specifically strength and core training, I hope the notion that pregnancy has to be miserable begins to fade. Happy training!

If you’re looking for a few more core tips, check out this free download which provides you with 5 strategies for core training during pregnancy.

If you already are experiencing back pain or leaking, consider this FREE 5-day course to gain a better understanding of how to reduce your risk for pain and incontinence.

Pros and Cons of Prenatal Exercise

Prenatal exercise programs are designed to help pregnant moms stay active during pregnancy, while also considering the safety of the baby. There are obvious changes that your body goes through during pregnancy and prenatal exercise takes those into account. Let’s discuss the pros and cons of prenatal exercise, as well as when to start, and how to know if the prenatal program you’re using is a good one.

Positives

• Promotes a healthy pregnancy: Prenatal exercise can help you reduce your risk for more serious conditions like gestational diabetes and pre-eclampsia. It can also help you ease daily complaints like constipation, lack of energy, and back pain.

• Improve Mental Health: Exercise during pregnancy can reduce your risk for prenatal anxiety and depression, and may even decrease your postpartum risk as well.

• Prepare for labor: Outside of the physical strength, mobility and endurance benefits of exercise during pregnancy, by feeling good in your body, you’ll feel more confident going into labor.

• Reduces aches/pains: By strengthening and lengthening the muscles most impacted by pregnancy, your body will move and perform better. You’ll be able to avoid some of the discomforts caused by overused muscles or compensation.

• Improve sleep: Prenatal exercise can help you get a better night of sleep.

• Prenatal Professionals: Instructors or trainers have an understanding of what your body is going through, which can help ease your fears around doing harm to the baby by exercising.

• Social comfort: Not only do you have the camaraderie of other pregnant moms in a prenatal class, but you don’t have to worry about keeping up during a regular fitness class, and you won’t have to constantly ask for modifications.

Negatives

• Potential for heat stress: Your ability to regulate temperature changes during pregnancy. Although, it is unlikely that environmental heat will raise your core temperature to a level of concern, try to avoid exercise in excessively hot/humid weather, hydrate well, and wear breathable clothing to make exercise more enjoyable.

• Access: Finding the opportunity for prenatal-specific exercise might be difficult. It might be that you don’t have any prenatal classes or exercise professionals in your area. If you do, there may be a limited number of them and your schedule may not work with their schedule.

• Individualization: The American College of Sports Medicine prenatal exercise guidelines suggest your program be individualized for your needs during pregnancy. However, if the only training options available are large classes, or workouts led by a trainer unfamiliar with conditions you might have (like pelvic floor dysfunction), then it might be hard to feel like your program is personalized to meet your unique needs.

When should you start?

As far as exercise in general, for most people, the benefits outweigh the risks when it comes to beginning or continuing an exercise program during pregnancy. You might be tempted to wait until you speak with your OB to make sure that exercise is safe for you during pregnancy, which means you might be waiting until you're 8 weeks pregnant. My advice would be if you have concerns or contraindications, then yes, wait until you speak with your healthcare provider. However, if you’re anxious to get started or to continue with exercise and you’ve reviewed the list of safety concerns, you can always message your primary before seeing your OB, just for the reassurance that you’re safe to exercise.

During your first trimester, you may not experience many physical changes so many people assume it is too early to start prenatal-specific exercise. However, if you take into account the hormonal and emotional changes occurring, like fatigue, or stress about whether the exercise you’re choosing is OK for you to be doing, then getting into a prenatal training program earlier rather than later would be beneficial. I also believe it’s never too early to start training the muscles that will be most impacted by pregnancy. For example, you’ll want a strong core, including pelvic floor muscles, and we all know strength gains don’t happen overnight. By starting a program that considers these things, your body will be more prepared for the physical changes to come.

How do you know if your prenatal exercise program is a good one?

When you choose a prenatal exercise program, there are a few key factors to look for. First, you should verify the instructor or trainer’s credentials. Pregnancy comes with hormonal, physical, and emotional changes and the person overseeing the program should have both the education and experience in prenatal fitness. Next, your program should be designed for the pregnant mom, not modified for the pregnant mom. A basketball player doesn’t go into an exercise class with the instructor just providing modifications because of his/her height or wanting to jump higher. Instead, the basketball player has someone designing a program that is specific to their needs. Pregnancy is no different. A prenatal fitness class should look different from your pre-pregnancy class. Strength should focus on functional movements. Core training should include breathing and pelvic floor work. Intensity should vary based on your energy level. Next, a really good prenatal exercise program should allow you to discuss concerns and trimester trends. For example, if you are suffering from pregnancy heartburn, your instructor should know that certain positions might have to be avoided, and be able to give you equally beneficial training options. Lastly, exercise should help you stay active until your due date, meaning it should be a positive addition to your life. If your prenatal program is a stressor or causes you discomfort or fatigue, then it’s not right for you.

Concerned about core strength during pregnancy? FREE DOWNLOAD.

3 Ways Your Baby Benefits From Prenatal Exercise

It can be hard to stay motivated to exercise during pregnancy. Most moms that I work with are driven by wanting to maintain a healthy weight, avoid aches and pains, and prepare for labor and postpartum recovery. However, some of the most overlooked, but really amazing benefits are about the baby. Here are three ways your baby benefits from you being an active mama-to-be:

1. A head start in brain development

   If you exercise even just 20 minutes, three times per week, your baby might get a head start in brain development. Research shows more cerebral activation after birth in babies born to moms that exercised during compared to sedentary moms.

2. Healthy birth weight

   Long term studies show that if you exercise regularly during pregnancy, you’re more likely to have a baby born at a healthy birth weight. Why is this important? A healthy birth weight has been tied to risk reduction later in life for diseases like cardiovascular disease, diabetes and obesity. 

3. Better heart health

   Research shows that babies born to moms that exercise during pregnancy developed stronger hearts. This is indicated by a slower heart rate and heart rate variability. The assumption is that your baby’s heart synchronizes with your during exercises, giving your little one the same cardiovascular benefits as you. 

Personally, I exercised my entire pregnancy but did not end up with the benefit of an easy delivery. After I recovered from my C-section, I was comforted knowing that all of my prenatal workouts still paid off by most importantly enhancing the health of my daughter. So whether you’re trying to get the motivation to go to your prenatal strength group, or processing an unexpected birth, know that your baby benefits from your physical activity. It can be scary exercising during pregnancy, with fear of doing something harmful to the baby. Don’t let lack of guidance be your barrier.

Need a simple starting point? Download 5 Tips for a Stronger Core During Pregnancy.

5 Things Your Prenatal Fitness Trainer Should be Doing

Trying to navigate prenatal exercise classes and advice can feel overwhelming. Figuring out what is best for your changing body can create feelings of fear, uncertainty and doubt. Information on the internet is often contradictory, and if even you understand the prenatal exercise guidelines, you may not feel confident in implementing them. Whether you’ve worked with a personal trainer before or not, pregnancy is a great time to enlist the additional support you need. In fact, the newest guidelines from the American College of Sports Medicine recommend an individualized program during pregnancy. If you have the access and means to do so, working with a qualified prenatal fitness professional can ensure your program is safe and effective. As a prenatal fitness expert myself, I know the role comes with a lot of responsibility and take that very seriously. So how do you know if the fitness professional you choose is prepared to coach you through pregnancy?

Here are 5 things your prenatal fitness trainer should be doing

1. Assessment: Assessment refers to establishing a baseline in strength, aerobic capacity, and mobility. However, it also includes exercise history, preferences, needs, and injuries. The benefit of working with a personal trainer is customized programming, so at the very minimum, the fitness professional you work with should perform a thorough assessment. As you progress through pregnancy, they should continue to note and evaluate changes in your core function, workout recovery, and daily discomforts.

2. Understand trimester trends: Reading online or scrolling Instagram would make it seem that there are “bad” and “good” exercises for each trimester. This is not the case. Everyone’s needs and abilities during pregnancy vary. The professional you work with should never program exercises based only on your current trimester, nor should they make assumptions about what you’re capable of. However, there are trends during each trimester that they should be aware of, including the fear and fatigue you might feel during the first trimester, or the disturbed sleep or pelvic pressure you might experience in the third trimester. These factors can all influence the workouts they design.

3. Pregnancy continuing education: Hopefully you’ll do your due diligence and select a personal trainer well-trained in exercise science, and one that has taken the extra courses to provide them with prenatal exercise credentials. However, someone working with pregnant people should also have a good, general understanding of pregnancy overall. Heartburn may seem unrelated to exercise, but a professional with an understanding that this is common during pregnancy can coach you on the timing of your meals, or avoid exercises in a position that worsens your reflux.

4. Providing referrals: Prenatal personal trainers or prenatal exercise instructors should be well-trained in prenatal exercise design. They should demonstrate knowledge about the abdominal wall and pelvic floor muscles. However, if you demonstrate any dysfunction or pain they should refer you to the appropriate health professional. This doesn’t mean they shouldn’t work with you, but no matter how knowledgeable they are, it is outside of their scope to diagnose or come up with a treatment plan. They may be certain that your symptoms indicate symphysis pubis dysfunction, but the only support they are qualified to provide is making sure that your exercise program does not exacerbate symptoms, and can help you strengthen and lengthen the muscles that may help you experience less pain. It’s a bonus if they can work in collaboration with the physical therapist you’re referred to so that you receive the most thorough care.

5. Avoiding Promises: If your personal trainer uses words like “fit pregnancy” “bounce back after baby” or “easy delivery”…run! A qualified professional will be focused not on how “toned” your muscles are, but rather how you feel and move so that you can continue to be strong and active through 40 weeks of pregnancy. A qualified professional will design a program that you can stay consistent with and that strengthens/lengthens the muscles most impacted by pregnancy…thus decreasing the chance of delivery complications and possibly reducing the duration of labor. However, they shouldn’t make you any promises about the ease or length of your labor and delivery. Your personal trainer should understand that prenatal exercise can lead to better postpartum recovery, but should never suggest that you’ll “snap back” because the science tells us that tissues take a while to heal and in no way just bounce back.

Beyond those 5 things your personal trainer should be doing there are other factors that you should consider in selecting one to work with, such as convenience, relatability, ability to share information, and trust. The last thing to note is that there is a benefit to working with a personal trainer you’ve worked with before, or working with the same person throughout your entire pregnancy. This leads to a better understanding of the intensity you’re capable of, and someone who knows your ability will probably be less conservative when designing your program. However, you shouldn’t just assume that a personal trainer that you have worked with pre-pregnancy is the most beneficial to you during pregnancy, or the most qualified.

You deserve to feel strong and empowered during pregnancy. Choose someone who will help you use exercise as a tool to be healthy and feel good as you await your baby.

Happy Training! PS. Download 5 Free Tips for a Stronger Core During Pregnancy

Stages of Being an Active Mom

You care about being an active role model for your family. You see exercise as a tool for both physical and mental health. You recognize that a mom's body needs to be trained differently, and that strength and core training is important. You also understand the need to be flexible, stay committed, and get creative when it comes to finding time for fitness and family. Your goal to be an Active Mom might not waiver, but how you attain this vision looks different at various stages of motherhood.

Based on my personal experience, as well as many of yours, here's what I've come up with as a quick guide for all stages.

Pre-conception/Get Healthy Stage: You’re assessing whether your physical health will support fertility and pregnancy. You might be considering your weight and stress levels. You have a desire to “be in shape” for pregnancy.

What exercise could look like: Start by meeting the physical activity guidelines. Use exercise as a tool to decrease mental stress. Using resistance training and aerobic exercise to achieve a healthy weight. Make sure your calorie intake supports your activity so as to not impact your menstrual cycle.

Prenatal/Pregnant Stage: Your doctor is recommending exercise. Your energy levels fluctuate. You’re adjusting to the changes in your body. You may experience aches and pains.

What exercise could look like: Aim to meet the physical activity guidelines for pregnant people. Enlist the help of a prenatal exercise specialist. Prioritize muscle groups impacted by pregnancy such as the pelvic floor, core, glutes, and upper back. Consider whether a shift to low-impact aerobic activity is right for you. Include mobility work in your routine. Adjust exercise intensity according to your energy level. Ensure you eat a snack before activity to maintain energy and blood sugar levels.

Newborn/Fourth Trimester: Your newborn baby is your priority. Your schedule is completely unpredictable. You feel disconnected from your body (even if you were active during pregnancy). Your tissue is healing. You are sleep-deprived.

What exercise could look like: Recovery is your priority. If you’ve had a c-section or any vaginal delivery complications, healing before increasing activity is key. When you’re ready, begin with stretching and activation of your deeper core muscles through breath. Try to reconnect with pelvic floor muscles (see a pelvic floor PT). Take short walks with the baby in the stroller. Walking is a great form of exercise early on in addition to your short 5-10 minute bouts of core strengthening. Gradually increase the duration of your walks and add bodyweight strength exercises. Focus on posture and stretching.

Baby’s first year/Postpartum: You’re still tired, but you’re feeling motivated to start to feel like yourself again. You have very little time for yourself and your schedule is dictated by baby/work/family. You may be feeling the overuse aches in your feet, wrists, and back from taking care of the baby. Hormones may still be shifting. You may have weight loss goals. Your abs are different and the pelvic floor may be giving you trouble.

What exercise could look like: Enlist the help of a postnatal exercise specialist. Walking is still one of the best modes of exercise because it can be conveniently worked into your day, outdoors can boost your mood/energy, and your baby can join you. Gradually progress in your core exercises, but still prioritize deep abdominal muscles and pelvic floor through breathing. You can begin to incorporate more strength training, with a focus on movement patterns (squats, deadlifts, lunges), core, and muscles to help with aches like upper back and glutes. You’ll have the most success with short 10-15 minute bouts of exercise each day.

Toddler years/Pre-Conception: You still may be juggling an inconsistent schedule with naps and nighttime sleep habits, but you’re less sleep-deprived. Your energy is challenged by keeping up with a toddler. You’re starting to feel like yourself again, but may not be completely pleased with your inconsistent exercise routine. You might be motivated by the fact you’re going to try for another baby, or the idea that your body won’t endure another pregnancy…either way, you want to ramp up your fitness routine. You appreciate the role of physical activity in your mental health, but also the fact you now have to role model healthy behaviors for your family.

What exercise could look like: Assuming you’ve rebuilt your core strength and have a fitness foundation, you have many options for exercise. Strength training should still play a major role in helping you meet the demands of motherhood, and continue to build the body you aesthetically want (aim for a minimum of two times per week, more if you’re really aiming for muscle definition or weight loss). Aerobic activity can vary according to your likes. Consider home workouts not just for convenience, but to begin to model exercise to your children as a habit and priority. Your child will most likely try to interrupt. Try to remain patient, but also firm in letting them know it’s important to you. Ask them to join. Thirty-minute workouts are probably the most feasible, sneaking in longer ones when you can/if you want. Outside of structured workouts, walks, hiking, and playground activity are great ways to be active with the family, and encourage your child to love activity too.

School-age years/perimenopause: Just when you think you’ll get some time back, your child starts to have their own activity calendar. Your energy and time balancing fitness and family is manageable but has to be intentional. You’ve learned that mornings might be your most reliable time for exercise. You might be back to some of your old activities or taken up new ones. Your postpartum hormones are stable, but you might be experiencing minor symptoms of menopause, finding that your body fat distribution is changing/feeling like your metabolism isn’t functioning like it used to. You might be experiencing more anxiety or depression.

What exercise could look like: Exercise is a great tool during this stage to manage stress, promote mental well-being, spend time with your older child, prepare your body for the changes associated with age/menopause, and as a social activity with your friends. Strength training should still be a major component. This will be the key to protecting your bones as you get older and maintaining the physique you’ve grown to love. This stage is an opportunity to start exploring new activities with your child like hiking, ice skating, tennis, or biking. Aiming to exercise at least 30 minutes most days of the week is your goal. Strength training at least 2-3 times per week is ideal and will help maintain lean body mass. It’s basically the stage you’ve been working so hard for….you get to be a healthy and active mom, enjoying physical activity by yourself and with your family!

3 Ways to Incorporate Pelvic Floor Training into Your Strength Routine

Your pelvic floor muscles can be considered the basement of your core and play a key role in managing intra-abdominal pressure (pressure within your abdominal cavity that helps stabilize your spine). When your pelvic floor muscles work with the rest of the core to manage the pressure, you'll feel stable and strong. When one area of your core is weak, your ability to manage and create pressure for stability changes. During pregnancy breathing, abdominal muscles/wall, and pelvic floor are impacted by the changes to your body-which is why training each of them properly is so important.

Pelvic floor muscles also play important roles in sexual function, organ support, and sphincteric control (holding urine, gas and poop). During the natal period (pregnancy and postpartum), weakness or overactivity of these muscles can impact your core strength and function, as well as cause conditions such as urinary and fecal incontinence, or pain with intercourse. By now most of us have heard of kegels, and some of you may even manage to fit in a few sets while brushing your teeth or driving. However, like most muscles in our body, pelvic floor muscles need to be functional during movement and not just at rest. The best way to do this is to coordinate the activation of your pelvic floor muscles with other core muscles during movement. Here are some ways to train those muscles with common exercises:

1. During squats: As you descend into a squat this is when your pelvic floor muscles should relax. During this lowering movement, you will inhale. As you ascend up to standing with an exhale, this is when you can contract your pelvic floor muscles (think of trying to tighten your vagina around a tampon). Additionally press through your heels to activate glutes, and draw in your belly button (to hit your transverse muscles).

2. During a front dumbbell raise: As you lift the dumbbell exhale and draw in your belly button (to hit your transverse muscles), while at the same time visualizing your pelvic floor rising along with your arm toward your belly button. As you lower the dumbbell, gently release your abdominal contraction and relax your pelvic floor.

3. Wall sit: While you're holding your wall sit (back against the wall, knees bent at 90 degrees with your knees over your ankles), challenge yourself for endurance pelvic floor contractions-one set of three 8-12 seconds long holds (make sure you’re not holding your breath, just the pelvic floor lift). And then follow that with a wall sit of quick pelvic floor contractions-strong flickers of your muscles for 10-15 reps. Think quick “contract, relax, contract, relax”. (similar to an orgasm)

For most pregnant people, pelvic floor training is recommended and will help you maintain a strong and functional core. Remember to always relax between contractions...you don’t want a tight pelvic floor during delivery.

It can be helpful for everyone to get a pelvic floor assessment postpartum, as many people will need to retrain the muscles, and although common, pelvic floor dysfunction is not normal. Weakness is not the only concern, sometimes birth trauma can lead to overactive or spasmed muscles...so don’t just jump back into kegels.

Happy training!

Ready for more tips? Download 5 Tips for a Stronger Core After Pregnancy.

If you already are experiencing back pain or leaking, consider this FREE 5-day course to gain a better understanding of how to reduce your risk for pain and incontinence.

Functional Training for Moms: Pre/Postnatal Exercise Tips

Long runs after work, trying new fitness classes with your friends, training hard five days per week, or possibly never working out a day in your life. This might have been what fitness looked like for you before pregnancy. Unless you had an injury you probably weren’t strength training a ton with function in mind, or adjusting your routine based on the stage of life you were in.

And then you got pregnant, where your body is changing outside of your control...you’re moving different, feeling different and priorities are shifting. This is really where the first phase of motherhood begins, and where your exercise program should prepare you for that. For many (unless you trained as an athlete), it's the first opportunity to really choose workouts that align with the physical and functional demands being placed on your body, as well as your stage of life.

---

Here are a few functional training ideas and tips for early stages of motherhood:

Pregnancy

• Learn which core exercises are still appropriate for you

• Be sure to include breathing and pelvic floor work in your fitness routine

• Focus on lengthening chest muscles and strengthening upper back muscles

• Incorporate a variety of glute exercises

• Avoid impact when you start to feel pelvic pressure or incontinence during exercise

Early Postpartum (0-6 weeks)

• Begin reconnecting to core muscles with breath and simple exercises like hip lifts and pelvic tilts

• Adjust stroller handles to the proper height and enjoy short walking bouts if you’re feeling up to it

• Focus on body mechanics while holding the baby, sitting, and feeding

• Avoid impact exercise (low impact like walking is acceptable as tolerated)

Postpartum 6-12 weeks

• Increase the duration of low-impact activities (like walking) as tolerated

• Address pelvic floor or diastasis recti concerns with a professional

• Begin to progress through core exercises

• Incorporate strength exercises like deadlifts, lunges, or box squats that mimic daily life demands

Postpartum 12 weeks-12 months

• Gradually add more impact exercise if desired (and if strength training has been adequate)

• Begin to increase strength training volume, focus on movement patterns (push, pull, squat, lunge, hinge, rotate)

• Use more frequent, but shorter duration workouts to make consistency more attainable

• Use tools like the foam roller to address mobility and muscle tightness

This is by no means an exhaustive or very specific list, but hopefully, it gives you an idea of the importance of shifting your training focus to not just meet your goals, but also your needs. If you need help personalizing your program, take advantage of the Active Mom Fitness Signature Consult.

When to Start Prenatal Exercise

The short answer: Right away!

But this also depends on what you consider prenatal exercise. Gone are the days when it has to be gentle stretching (although it could be if that’s what you need). In fact, if you watch this video from Nike, you’ll probably feel pretty badass and realize prenatal exercise is going to prepare you for the athletic event that is pregnancy and labor and delivery….a marathon combined with intense sprints.

Prenatal exercise means your training program is designed for the pregnant body. You don’t have to follow a specific set of rules for each trimester. Exercise selection isn’t dictated by the number of weeks you are. A really good prenatal program, simply means you’re going to attempt to put your body in the best position to deal with the demands of pregnancy and motherhood.

Very early in your pregnancy, you may find that prenatal exercise means:

• less intensity because you’re extremely fatigued

• learning how to engage deep abdominal while it's still fairly easy to feel them

• beginning to strengthen pelvic floor muscles

• finding a prenatal exercise specialist to keep you motivated through every trimester

• addressing muscle weakness or tightness that might become an issue later in pregnancy

Later in your pregnancy, prenatal exercise might mean:

• finding new ways to strengthen the core without creating too much abdominal pressure

• reducing impact exercise because it's uncomfortable or your pelvic floor can withstand the load

• calming exercise to help keep your stress low

• making adjustments like switching from pull-ups to rows or floor push-ups to wall push-ups

The above are just examples. Your prenatal program should be based on how you’re feeling, your current fitness level and what you enjoy doing. The earlier you can prep your body for the sport of motherhood, the better.

If you’re ready to start with something simple, download 5 Tips to a Stronger Core During Pregnancy.

Prenatal Exercise: Your Power in Your Pregnancy

What if I told you the power you have over your pregnancy lies heavily in exercise? Or that one of the first important decisions regarding the health of you and your baby is about how much you move? What if instead of looking at it as a chore or something feared, we embraced exercise as the powerful tool it is? Hear me out...

Awareness around the importance of prenatal exercise is increasing, and moms-to-be are encouraged more than ever before to stay active during pregnancy. Gone are the days where you hear, “put your feet up, you’re pregnant”, or that you shouldn’t start an exercise program if you weren’t exercising pre-pregnancy. Health and Exercise organizations like the American College of Sports Medicine clearly state that in most adults the benefits of exercise far outweigh the risks.

In fact, the American College of Obstetricians and Gynecologists have identified the following benefits associated with prenatal exercise:

Higher incidence of:

• vaginal deliveries

• Quicker postpartum recovery

Lower incidence of:

• excessive weight gain

• gestational diabetes

• Preeclampsia (one of the most preventable causes of maternal death)

• preterm birth

• low birth weight babies

Let’s not forget about mental health benefits, with moms having reduced risk of prenatal anxiety and depression. If you have an uncomplicated pregnancy, it’s time to embrace moving more.

Exercise is your power during pregnancy. The 2020 ACSM guidelines recommend accumulating 150 minutes of moderate physical activity each week. If you’re new to exercise, don’t get caught up in the numbers, take the simple approach to prenatal exercise. If you prefer structure, make a plan and stick to it. Either way, exercise is meant to benefit your health and shouldn’t be a source of stress, so try this uncomplicated approach:

• Walk for aerobic exercise: It can be as simple as going for short walks whenever you can and longer ones when you feel good. Consider just taking an extra 5-minute walk after parking your car at your destination. If you prefer structure, commit to a 30-minute walk every day after dinner.

• Address muscle stiffness: Again, it can be as simple as recognizing where you’re feeling tight and committing to moving and stretching those areas between meetings or when you wake in the morning. You can also follow something more structured like a prenatal yoga routine. Keep in mind you may feel more stiff due to fluid retention so other strategies beyond moving could be helpful.

• Strength training is key. It’s still possible to take an uncomplicated approach, but this is an area where you want to be intentional, aiming for two strength sessions per week. You can perform bodyweight exercises or use equipment like dumbbells, bands, or suspension trainers. If you’re new to exercise or short on energy and time, start with the muscles most impacted by pregnancy: core (diaphragm to the pelvic floor), glutes, and upper back/shoulders. Again, if you prefer structure, follow a full body strength routine that’s designed for pregnancy. It’s true many people can continue with their pre-pregnancy routine, but your body has new needs so to make the most of your routine, it makes sense to train to meet those changes.

• Learn how to engage your pelvic floor: The simple approach is what you’ll usually find in a Google search, to kegel when you’re brushing your teeth or sitting in the car. For a more integrative approach, you can incorporate pelvic floor training into your strength routine by using breath and intentional contractions during specific exercises. Either way, remember relaxing the muscle is just as important as contracting.

In my experience as an Exercise Physiologist working with pregnant and postpartum moms, strength training is where people get held up, specifically core training. It’s usually a matter of not knowing what’s safe or what’s the most beneficial. There are no “best exercises for pregnancy” which is why it can be confusing. You really have to find what’s right for you.

If I had to give you one general tip it would be: learn how to engage your transverse abdominis muscles with breath. These are your stabilizing muscles and you can draw on their support during exercise. Being able to engage these muscles is also a good indicator on whether an abdominal exercise is appropriate for you. The question of planks often comes up during pregnancy. If you’re able to hold the tension in your abs, while continuing to breathe, without any bulging or doming in your abdomen or feeling pressure in your pelvic floor, then the exercise is probably a safe choice. Crunches and sit-ups are the only absolute “no”.

Other tips if you choose the power of prenatal exercise include:

• Drink plenty of water

• Eat

• Wear supportive shoes and bras (so important for posture and pain)

• Avoid risky activities (risk of impact to your belly or falling)

• Avoid overheating (exercising in a hot environment, and wearing breathable clothes)

Lastly, keep in mind there is no one-size-fits-all all approach. Exercise should make you feel good. It should make you feel empowered. Choose what’s best for you and your baby. If you have access to a fitness professional specializing in prenatal exercise, I highly recommend consulting for a personalized program.

If you’re looking for a simple way to get started, try this download for 5 Tips for a Stronger Core During Pregnancy.

*This was an original blog post for MommiNation.

Advice on Prenatal Exercise: 3 Tips to Achieve 40 Weeks of Workouts

I’ve collaborated with two mamas-to-be to provide you with their advice on exercise during pregnancy. I’ve worked with both Shannon and Jen for 40 weeks of prenatal workouts. So consider these 3 tips you approach exercise each trimester.

Tip 1 from Shannon: Consistency is key. Consistent exercise feels better physically, but just as important, consistency will help you overcome that guilty pressure of needing to “get back on track”. Even if you can’t do much, do something to stay consistent. This could be a 40 minute workout, it could be a 5 minute walk. Either way check that box and get it done.

Jen and Shannon

Tip 2 from Jen: Build a relationship with your trainer. This is a great point. Any fitness professional experienced in prenatal exercise will do their due diligence to ask you about your experience, complications, history, etc. You don’t want to have to catch every new instructor up, or worse, not have them understand your strengths and weaknesses. You’ll receive better workouts and your trainer will feel more confident challenging you if you’ve built a relationship. Jen adds, “I have a constant connection with Ashley so I am more aware of how hard to push myself and/or to know what to look out for! Ashley keeps me updated as to what to watch out for if certain pains pop up. This enables me to continue my training with confidence.

Tip 3 from Shannon: Be kind to yourself. “You never know what kind of day you are going to have. Energy flow fluctuates so much throughout different trimesters and can change daily. At a certain point, your body just grows and changes and things you used to be able to do, you just can’t do. I’ve also cut back slightly on how frequently I workout as I get closer to the end, which is okay. I’m still making the time as my body feels it can. I agree with Shannon. For some the hardest part of prenatal exercise is mental. You want to challenge yourself, but you don’t want to be rigid in your goals. With hormones shifting and your body physically changing, your mentally have to be flexible and try to be OK with adapting as needed.

If you’re pregnant and ready to get started, check out 5 Tips for a Stronger Core During Pregnancy.

Ashley Reid is an exercise physiologist with the only strength-based studio for moms and moms-to-be in Philadelphia.

Your Baby Might Be the Size of a Fruit, But Your Butt is No Longer Peachy

Belly gets bigger, boobs get bigger...butt gets flatter?? Why is Your Rear Disappearing During Pregnancy

It’s true, that some of you may experience a booty gain during pregnancy. This has to do with where your body decides to distribute the additional fat that is stored during pregnancy. However, many of you will experience the opposite, your butt (your glutes) appears to flatten.

Why does this occur?

• During pregnancy, your body anatomically changes to make room for your growing baby. Weaker abs, a growing belly, and heavier breasts can cause your lower back to start to sway (increased lordosis). This position of your pelvis provides the least amount of glute activation.

• Additionally, your hips start to widen and your feet externally rotate, again causing less use of your glutes and the appearance of a flat butt. If you're fortunate to not have a deflated peach, functionally there is still a good chance that you are losing strength (even though the additional fat may not reduce the size of your glutes).

• Lastly, not all, but many pregnant women choose different exercises and activities during pregnancy or aren’t active at all. Activities like prenatal yoga or walking are great, but they don’t do a whole lot for maintaining those rear curves. Muscle strength and definition require strength training.

So what can you do about it?

During pregnancy, your goal shouldn’t be to sculpt the best glutes of your life or to PR (personal record) in the weight room. Your goal during pregnancy should be to maintain a healthy weight, stay active, and maintain strength in the muscles commonly weakened by pregnancy. Strength training twice per week is hugely beneficial. You’ll maintain strength not just in your glutes, but your entire body…hopefully providing a more comfortable pregnancy. Subsequently, you might just keep a little shape in your rear.

How can training your glutes support your body during pregnancy?

• The hormone relaxin “relaxes” your joints so that your body can adapt to the baby. This can create joint instability. Strong glutes help maintain stability in the knees, spine, and hips.

• Glutes support hip extension. Strong glutes can reduce pregnancy low back pain by preventing excessive lumbar extension or overusing your lower back.

• Pelvic pain is another common pregnancy complaint. Strong glutes can help stabilize the SI joint, reducing the risk of pain.

Tips for training:

• Train your glutes as part of a full-body strength/resistance program twice per week.

• Do more than just squats: if you have no complications or pain you can perform a large variety of exercises. There is no “one size fits all” guide to exercise. It will depend on your energy level, previous experience, technique, and intuition as to how the exercise feels. In general, as your pregnancy progresses your exercise choice may change. But recognize hip extension, adduction, abduction, standing, lying, sitting, dumbbells, bands, and bodyweight exercises are all great options.

• Prepare for caring for your baby. You’re going to do more bending and picking things up compared to pre-baby. Consider hip extension exercises like hip thrusts, bridges, kickbacks, quadruped hip extensions, and deadlifts as good additions.

• Eat a healthy pregnancy diet, including sufficient protein (.8g per kg of body weight is the general recommended daily amount, but if you are strength training/active, that range can increase to 1.2-1.7g/kg. Although it’s harder to find pregnancy-specific guidelines, one study showed the need to intake 1.2-1.5 g of protein per kg of body weight.

So as you keep getting those What to Expect While Expecting fruit and veggie updates, don’t forget your peach needs a little love too!

If all of this information feels a bit overwhelming, and you want someone to guide you, try the Self-Paced, Mom Butt: Glute Essentials Program!