How to Modify an Exercise Program While You're Pregnant

Old notions about how much activity women could handle while they're pregnant are constantly being reevaluated. These days, most experts agree that staying fit while you're pregnant helps prevent pregnancy complications, speeds up labor and improves postnatal recovery. Not all exercises are safe for pregnant women, however, so it's important to modify your exercise program.

Difficulty: Moderately Easy

Instructions

1. Modify your cardiovascular routine to avoid high impact movements. If you do high impact aerobics or running for your cardiovascular routine, switch to low impact aerobics, speed walking or elliptical training. You want to avoid any movements that will be jarring to the baby. Running in place underwater in a pool is an excellent low-impact exercise.

2. Move abdominal exercises from the floor to a stability ball. Lying down on the floor on your back after the first trimester can restrict blood flow and cause dizziness, nausea and shortness of breath. A stability ball provides cushioning for the spine as well as a greater range of motion.

3. Use a stability ball to modify squats. In later pregnancy when balance becomes an issue, using a stability ball between your back and a wall can help support your body while doing squats. The ball rolls down the ball as you lower your body.

4. Avoid exercise that requires you to rest on your stomach or chest. These exercises can be modified to prevent torso compression. For example, rather than using a leg curl machine, get down on all fours and do leg lifts.

5. Adjust the frequency of your exercise program as your endurance diminishes. In the later months of pregnancy, the extra weight can decrease your ability to work out as much. Don't push your endurance level past what your body can handle.

Tips & Warnings

• Drink fluids before, during and after exercising to prevent dehydration, which can cause serious problems with your pregnancy.
• Talk to your doctor before beginning any exercise program while pregnant. Some conditions unique to pregnancy can make exercising contraindicated.
• Pay attention to your body temperature while exercising. Pregnant women are more likely to overheat when working out due to hormonal fluctuations, and this can be dangerous to the baby. If you get too hot, stop working out.
• Don't do more than your body can handle. Don't expect to be able to do exercises as intensely as you did before becoming pregnant. Stop if something doesn't feel right.

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