Which Exercises Should I Avoid During Pregnancy?

Staying active during pregnancy is important, but not all exercises are safe. Here’s a quick guide on what to avoid.

First, skip contact sports like soccer and basketball due to the high risk of falls and injury. High-impact aerobics with lots of jumping and bouncing can be hard on your joints, so opt for gentler activities like walking or swimming.

If you weren’t a regular runner before pregnancy, now isn’t the time to start. Even seasoned runners should consider lower-impact exercises as their pregnancy progresses. Avoid exercises that require significant balance, like certain yoga poses, skiing, and horseback riding, due to the increased fall risk.

Heavy weightlifting can strain your back and abdominal muscles, so stick to lighter weights or bodyweight exercises. Intense core workouts like full sit-ups and crunches can put too much pressure on your abdomen—gentle core exercises are safer.

Avoid hot yoga and hot Pilates, as high-heat environments can raise your core temperature too much. High-intensity interval training (HIIT) might also be too intense, so opt for moderate-intensity exercises instead.

After the first trimester, avoid lying flat on your back for extended periods and activities with a high risk of abdominal trauma. Always consult your healthcare provider before starting any exercise routine to ensure it’s safe for you and your baby. Stay active, but stay safe!