Considerations for Starting a Prenatal Fitness Routine


The benefits of an exercise routine during pregnancy have been well documented. Prenatal exercise promotes overall health and wellness, reduces pregnancy aches and pains.  It may also protect against preeclampsia, gestational diabetes and lower your risk of c-section.

However, there are times when exercise during pregnancy is contraindicated and should be avoided. It’s crucial that you check with your obstetrician for the green light before beginning or continuing any exercise routine during pregnancy.

Conditions That Make Exercise Unsafe During Pregnancy

  • Certain heart and lung diseases

  • Incompetent cervix or cervical cerclage

  • Pregnant with multiples where there is also a risk of preterm labor

  • Preterm rupture of membranes (when your water breaks early)

  • Preeclampsia

  • Severe anemia

Contrary to prior beliefs, exercise during pregnancy does not cause miscarriage, preterm labor or low birth weight. You can continue to do most types of sports and exercise during pregnancy. However, there is a short list of activities to avoid.

Unsafe Physical Activities During Pregnancy

  • Activities in which there is a risk of major trauma: skydiving, snow skiing, water skiing, off-road cycling, horseback riding, gymnastics

  • Contact sports which could result in blows to the abdomen: hockey, boxing, soccer and basketball

  • Scuba diving

  • Activities at 6000ft of elevation, unless you are already acclimated to living at a high altitude

There are a lot of physical and metabolic changes that occur during pregnancy. These may affect your exercise routine in some way. Always ask for modifications if something feels painful or wrong. However, know the following warning signs that you should immediately stop exercise and call your doctor, nurse or midwife.

Warning Signs to Stop Exercise

  • Vaginal bleeding

  • Dizziness

  • Shortness of breath when at rest

  • Chest pain

  • Headache

  • Swelling of the foot/ankle/calf

  • Uterine contractions

  • Leaking fluid from the vagina

There is a final category of activities that we at The Lotus Method do not recommend. This is not because they are potentially harmful to your baby, but because they are risky to your pelvic floor. Certain activities during pregnancy may increase your risk of pelvic floor dysfunction including urinary and/or fecal incontinence and pelvic organ prolapse. Certain other exercises may increase your risk of postpartum diastasis recti. These exercises also may not cause any harm to the health of your core and pelvic floor. We can’t say for certain, but we have determined the risk is greater than the reward and we therefore advise against them.

Activities We Don’t Recommend for your Core and Pelvic Floor

  • Running after the 1st trimester

  • Jumping and other high impact exercises

  • Traditional ab exercises such as crunches, sit-ups, leg lowers and russian twists

  • Powerlifting or Olympic Weightlifting above 75% your 1 Rep Max (1RM)

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    Sarah Matias

    Why did you become a pre/ postnatal exercise specialist?

    After working in a physical therapy clinic I very quickly became aware of how underserved the pre/
    postnatal community was. Women who were trying to conceive, pregnant, and postpartum were
    seeking out help and guidance in navigating their motherhood journey. The healthcare professionals
    did not have the time or resources to be able to provide them the one-on-one attention they needed.
    Being able to empower women and help support them through their journey is something that I could
    only have dreamed of. The Lotus Method has allowed me to help women not feel alone through this
    challenging time in their lives, and I love being able to continue supporting them!

    What inspires you the most about our clientele of
    badass women?

    Their priority to take care of themselves! Our clients run the world, from stay at home moms to CEO’s
    these women’s schedules are packed! Yet they still prioritize taking the time to invest in themselves.
    Literally running from a meeting straight into an exercise circuit is not uncommon for our mom’s. They
    carve out an hour to focus on their strength, their mental health, and their happiness!

    If you had to listen to one song on repeat for the
    rest of your days – what would it be?

    How can I just choose one! River by Leon Bridges or Ritual Union by Little Dragon.