10  Exercises  to Avoid During  Pregnancy

Pregnancy fitness is not only good for you but for your growing baby as well. You can exercise to keep fit during your pregnancy with a few precautions. But before you lace up your sneakers, consult your doctor. Most likely, you’ll get the green light, as most practitioners permit and encourage expectant moms to stick to their usual workouts for as long as is practical.

Many exercises are great for pregnant women. In reality, most physical activity is perfectly safe during pregnancy. However, there are a few pregnancy fitness exercises that you should avoid:

10 Exercises to Avoid During Pregnancy

Sports that carry a high risk of falling or abdominal injury

Sports like gymnastics, ice-skating, snowboarding, vigorous racket sports, horseback riding, outdoor cycling, diving, contact sports (such as soccer, ice hockey, or basketball), rollerblading, and bungee jumping are best avoided.

Sports that involve altitude change

If you’re already living in high altitudes, it’s okay. But if not, avoid any activity that takes you up more than 6,000 feet. On the other side, scuba diving is also off-limits, as it may pose a risk of decompression sickness for your baby.

Advanced abdominal moves

Exercise moves like full sit-ups or double leg lifts can pull on the abdomen, so they are best avoided when you are expecting. 

Exercises involving lying flat on your back for long periods

Lying flat on your back for long periods is also off-limits after the fourth month. This is so because the weight of your enlarging uterus could compress major blood vessels and restrict circulation to you and your baby. That, in turn, can make you feel dizzy, nauseous, and short of breath.

Hot yoga or exercise in very hot weather

Any exercise or environment that raises your body temperature by more than 1.5 degrees F should be avoided. This is so because in super hot weather, your body attempts to cool off by shunting blood to the skin instead of other organs. This includes your uterus as well. That means you should stay out of saunas, steam rooms, and hot tubs too.

Jumping, bouncing, and any sudden, jerky moves

These movements are best avoided, although otherwise, aerobic activity is perfectly safe so as long as you are comfortable and can easily keep your balance.

Backbends or other contortions.

These and movements involving deep flexion or extension of joints, such as deep knee bends, can increase your risk of injury.

Excessive or bouncy stretching

Since your ligaments and joints are already looser in pregnancy, it isn’t the time to force a split or progress your yoga practice. However, if something hurts, it’s better to stop.

Holding your breath

This is never recommended during pregnancy. You and your baby both need a constant flow of oxygen.

Standing motionless

After the first trimester, motionless standing can restrict blood flow. So avoid these types of movements in yoga ( like tree pose or extended hand to toe ) and tai chi.

Considering the above precautions, you can easily achieve your pregnancy fitness goals.