Exercise should leave you feeling good, even energized, especially during pregnancy. But it can be tough to find the balance between feeling fragile and acting fearless. Do you stop workouts or do you maintain your intensity? I’m a strong believer in finding the middle ground and keeping the long game in mind when approaching fitness through pregnancy. There are few hard and fast “do this and not this” rules, because only you know your body best. We do dive into the intricacies of approaching prenatal exercise in Prenatal Power.  From yoga to yard work and Crossfit to Costco, here are the 3 prenatal exercise tips you need to know as you navigate your pregnancy.

If you pee, pause.

If you find yourself leaking urine through pregnancy, know that you are not alone! It is totally common. But common does not mean normal function of the body. A lil pee when you sneeze is bound to happen with a bowling ball size baby weighing down your pelvic floor and it’s nothing to feel bad about. But if you find yourself running, jumping, or moving in a way that causes you to leak urine, that’s your body telling you to slow down. Pushing through a movement that is causing incontinence is putting unnecessary stress on your pelvic floor. Pause, slow down your breath, and consider modifying the movement for something less strenuous on your pelvic floor.

Pain is not a gain.

If you experience pain or straining across your belly, in your pelvis or pubic bone, stop the movement, rest and reassess. Don’t push through pain just for a workout; I promise it is not worth it. For example, lunges often become uncomfortable for those experiencing pubic symphysis pain (aka lightning crotch). Instead of powering through, check-in with your body: do squats feel okay? Would active recovery be a better choice for today? You have options!

Keep the intensity in check.

There’s a fine line between working hard and overdoing it. If you were particularly active before pregnancy, you may notice you tire more easily. That is okay! You should be able to say one complete sentence in one breath while exercising. If you’re winded to the point this feels impossible, slow down or stop to let your heart rate come down. Training can be demanding, but it shouldn’t challenge your stability. The risk of falling is not worth it. If you experience dizziness while laying on your back, try the movement on an incline bench, if appropriate, or seated.

 

During pregnancy the relationship to exercise naturally shifts, it’s no longer about training for a competition or a race. It may be about remaining connected to your ever evolving sense of self, feeling strong in preparation for birth and recovery, or a more complex combination. These prenatal exercise tips are a great starting point, but if you’re struggling to know how to move and fuel your body in a way that feels great for you, you need Prenatal Power!

This online program has 40 weeks of prenatal workouts appropriate for any fitness level, 75+ recipes, trimester meal plans, a fertile foundations nutrition & lifestyle guide and an online support community where you can connect with other mamas, ask questions, and feel supported through your motherhood adventure.