4 Ways You Need To Tweak Your Workout Routine When You Are Pregnant

You don’t need to take a hiatus from your workout routine when you’re pregnant, you just need to tweak a few exercises here and there to keep you and your baby healthy and safe.

Exercising regularly while pregnant is extremely good for you and your baby. However, now that you’re a little off balance and protecting your little one growing in your womb, you need to make sure you’re switching out the more high-intense exercises to ones that are a little less risky.

Ways to Change Your Workout When Pregnant

The first thing you need to do is to get a green light from your doctor and make sure to keep him and her in the loop every time you change your routine.

1. Switch out high impact aerobics to hiking or the stationary bike

Now that you are pregnant, you need to avoid activities that put you at risk for exhaustion. While this means taking a break from boxing and other high-impact cardio sessions, there are plenty of cardio workouts you can still engage in.

The elliptical or the stationary bike is always your friend. You can maybe even have fun with your routine and engage with nature by going on a scenic hike.

2. Switch out your heavy weights to lighter dumbbells

Strength training is important even when you are pregnant. Some studies have shown that individuals who engage in resistance workouts with aerobic exercises have lower rates of pregnancy-related hypertension and diabetes compared to those individuals who did not.

While you don’t want to go lifting the heaviest weights out there, grab a light set of dumbbells to use during your next workout. Just make sure you don’t hold your breath too much or try weights that could put too much pressure on your ab region and pelvic floor.

3. Switch out hot yoga for regular yoga in a non-heated room

Doing hot yoga in a room that is about 90 to 105 degrees when you are pregnant is a big red flag because it is highly recommended that you don’t raise your body temperature too high and risk dehydration.

This doesn’t mean you need to give up yoga, just switch out a hot room to a regular class and let your instructor know that you are pregnant in order for your trainer to help you modify any poses.

4. Switch out rock climbing with a few laps of swimming

Any contact sport that puts you and the baby at risk is not recommended. While you might be a fan of trying new workouts, now is the time to switch back to the basics and head to the pool instead.

Swimming is an excellent workout for your physical and mental health. Not only is it low impact, but it includes a little bit of cardio and strength training to help you get a good workout in.

What Signs Should You Be Aware Of?

There are various signs that may show up that tell you it’s time to take a break from working out. It’s important to be aware of these signs in order to stay safe and avoid any complications.

Signs that tell you to stop your training:

  • Dizziness
  • Vaginal bleeding
  • Chest pain or any other pain
  • Severe headaches
  • Heavy breathing before your intense workout
  • Amniotic fluid leakage
  • Muscle fatigue
  • Calf pain and swelling
The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments. 


Shaffer, A. (2018, October 01). 4 Things That Need to Change About Your Workout If You’re Pregnant. Retrieved from https://www.shape.com/fitness/tips/how-change-workout-when-pregnant

Mauer, E. D. (2014, August 19). 5 Ways to Change Your Workout Now That You’re Pregnant. Retrieved from https://www.thebump.com/a/pregnancy-safe-workout-replacements