The Benefits of Exercise During Pregnancy and Postpartum Training
Staying active during pregnancy is one of the best things you can do for both yourself and your baby. Exercise can help manage weight gain, reduce discomfort, improve mood, and prepare your body for labor. However, knowing when and how to modify your training throughout each trimester is essential for safety and effectiveness. Additionally, understanding when and how to return to exercise postpartum will set you up for long-term success.
Benefits of Exercise During Pregnancy
Improved Cardiovascular Health – Regular movement enhances circulation, reducing the risk of pregnancy-induced hypertension and gestational diabetes.
Reduced Pregnancy Discomfort – Exercise can help alleviate back pain, improve posture, and reduce swelling.
Better Mental Health – Staying active helps with mood stability, reducing the risk of prenatal and postpartum depression.
Stronger Core and Pelvic Floor – Properly programmed exercises help strengthen the muscles that support the growing baby and ease labor.
Easier Labor and Recovery – Women who exercise during pregnancy often experience shorter labors and recover more quickly postpartum.
Increased Energy Levels – Regular movement can help fight pregnancy fatigue and improve overall well-being.
Training Modifications by Trimester
First Trimester (Weeks 1-12)
If you already have a training routine, you can likely maintain it with minimal modifications.
Focus on breath work and core stability to prepare your body for the changes ahead.
Prioritize hydration and listening to your body, as fatigue and nausea can be prominent.
Avoid excessive overheating and high-impact activities if they feel uncomfortable.
Second Trimester (Weeks 13-26)
As the belly grows, core exercises should be adjusted to avoid excessive intra-abdominal pressure. Swap crunches for deep core engagement exercises like bird dogs and side planks. Check out How To Build A Stronger Core
Modify strength training to prevent excessive strain on the lower back and pelvis.
Continue resistance training but switch to machines or seated exercises if balance becomes an issue.
Avoid exercises lying flat on your back for prolonged periods, as this may restrict blood flow.
Third Trimester (Weeks 27-40)
Focus on mobility, breathing, and maintaining strength rather than increasing intensity.
Reduce high-impact movements (e.g., running, jumping) if they cause discomfort.
Slow down and prioritize recovery, as energy levels fluctuate.
Incorporate pelvic floor exercises to prepare for labor and postpartum recovery.
When to Return to Exercise Postpartum
Postpartum recovery looks different for everyone. While some women feel ready to move within days, others may need weeks or months. A general guideline is:
0-6 weeks: Focus on breathing, gentle movement, and pelvic floor exercises.
6-12 weeks: If cleared by a doctor, start low-impact strength training and walking.
12+ weeks: Begin progressive overload with strength training while paying attention to core and pelvic floor health.
Postpartum Training Considerations
Rebuild the Core First – Focus on diaphragmatic breathing, pelvic tilts, and TVA (transverse abdominis) engagement before resuming intense ab work.
Monitor Pelvic Floor Health – Avoid heavy lifting or high-impact movements if experiencing leaking, pain, or pressure in the pelvic region.
Ease Back Into Strength Training – Start with bodyweight movements before adding external load.
Prioritize Rest & Recovery – Hormonal changes can impact strength, endurance, and recovery, so listen to your body.
Stay Patient and Consistent – Every postpartum journey is unique, so don’t rush the process.
Exercising during pregnancy and after childbirth offers numerous physical and mental benefits. By modifying movements according to each trimester and easing back into training postpartum, women can maintain strength, mobility, and overall health throughout the journey of motherhood. Always consult a healthcare provider before beginning or modifying an exercise routine, and trust your body’s signals along the way!
