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Prenatal Fitness Myths Busted – What You Can Do When Expecting
Pregnancy often comes with a flood of well-meaning (but outdated) advice, especially when it comes to fitness. You might have heard, “You shouldn’t lift anything heavier than a teacup!” or “Exercise will harm the baby!” – but science says otherwise.
In fact, staying active during pregnancy has huge benefits: reduced aches, better sleep, and even ‘easier’ labour (yes, please!). So, let’s bust some of the biggest myths about exercising while pregnant and talk about what you can do safely.
❌ Myth 1: You Shouldn’t Exercise While Pregnant
✅ Truth: Exercise is highly recommended for most pregnant women!
Unless your doctor has advised against it due to complications, staying active is beneficial. It can help with circulation, reduce swelling, and even boost your mood thanks to those lovely endorphins.
Best workouts:
- Walking
- Swimming
- Prenatal strength training (with someone trained, like me!)
- Pregnancy-safe yoga and Pilates (also with a trained professional please!)
❌ Myth 2: No Ab Exercises Allowed
✅ Truth: Some core exercises are fantastic for pregnancy!
While traditional crunches might be a no-go (especially in later trimesters), core strength is crucial for supporting your growing belly and preventing back pain. Some also help to prepare for labour, opening the pelvis and keeping hips supple. Just make sure you don’t over-stretch as the hormone Relaxin makes your joints extra loosey-goosey during pregnancy to help you make room for your growing bump.
Safe core exercises:
- Pelvic tilts
- Bird dogs (holding a chair)
- Seated knee lifts
- Cat cow
❌ Myth 3: Running Will Harm the Baby
✅ Truth: If you were a runner before pregnancy, you can keep running!
Your baby is well-cushioned inside the womb. As long as you listen to your body and modify as needed, running is safe for most expectant mums. Just watch out for overheating and stay hydrated. If you’e a Sex and the City fan, you will know this was something Charlotte worried a lot about and she ended up feeling great after her first run. You will too!
❌ Myth 4: You Should Avoid Strength Training
✅ Truth: Strength training is great for pregnancy!
Building muscle helps prepare your body for labor, supports your joints, and prevents common pregnancy pains. Stick to moderate weights and good form—and skip exercises that put direct pressure on your belly. Please also keep weights below head hight and make sure you either adapt to be seated or have a bar/ chair to hold.
Final Thoughts
Pregnancy isn’t a time to push for personal records, weight loss or muscle gain, but it’s also not a time to sit still if you don’t have to! Listen to your body, stay within your limits, and keep moving in ways that feel good. Your future self (and baby) will thank you!
Just keep moving girls ❤️
