Exercising as Your Due Date Approaches

As you get closer to your due date, should you be more careful about working out?

Yes, but with your doctor’s approval, continuing to exercise throughout your pregnancy can help you adjust to your changing body with more endurance, less aches as pains, and of course a happier you (endorphins!).

As your baby continues to grow, your posture starts to change, compensating for the extra weight you’re carrying in front. This makes life a little less comfortable and exercise a little more difficult. As this becomes more noticeable, it’s time to focus on rejuvenating activities that help to ease some of your discomfort, such as modified resistance training (keep that strength up!), shortened walks, prenatal yoga, and/or swimming.

Late pregnancy resistance training modifications / when to avoid certain exercises:

Abdominal discomfort: If you’re feeling abdominal discomfort and/or noticing any doming (a dome like bulge that appears on your belly) when sitting up or lying down, you may have abdominal separation, known as diastasis recti (only your doctor can made the diagnosis). If abdominal separation is present, you should avoid the following: Front loaded exercises (ex. front planks, pushups, bent over row), twisting motions, and ab exercises. Instead opt for standing or seated exercises, such as resistance band chest presses or rows.

Everyday Tip: When sitting up or lying down, roll over to one side, and use your arms to lift or lower your body to put less pressure on your abdominals.

Hip/pelvic pain: Most likely caused by the loosening ligaments of your hips, which in turn causes too much movement in the pelvic bones making your hips unstable (only your doctor can make a specific diagnosis). If you experience hip/pelvic pain avoid lunges, single leg exercises, and weighted lower body exercises. Instead perform body weight squats, hip thrusters, and keep both feel planted firmly on the ground during any exercise.

Everyday Tip: When standing up from a seated position, bring your knees together before standing to put less pressure on your hips. Also, shorten the duration of your walks (opt for 5-10 minutes at a time).

Low back pain: May be caused by the increased arch in your low back or from tucking your hips under to accommodate the extra weight in front (remember to let your doctor know). When exercising, make sure you’re engaging the deeper core muscles by drawing your belly in towards your spine (hugging your baby with your core) before performing any exercise. This will help to brace your core and provide more stability during exercise.

Everyday Tip: Try to avoid standing or sitting for extended periods of time. When standing, check your posture to avoid excessively arching your back or tucking your hips under. When sitting, use a stability ball or at least make sure you are not constantly placing your pelvis in a tucked position and sit up tall.

Examples:

I've included 2 examples of total body circuits, both modified for moms-to-be experiencing the complications listed above (make sure your doctor approves continued exercise first!).

Total Body Stability Ball Circuit:

Equipment needed: stability ball and resistance band or set of dumbbells

• Wall squats

• Seated shoulder press

• Seated pull-aparts

• Hip thrusters

Total Body Resistance Band Circuit:

Equipment needed: resistance band

• Squat to row

• Standing chest press

• Standing alternating wide row

• Partial squat

Takeaway: If you continue to exercise throughout your pregnancy, you’ll give yourself the gift of increased endurance, energy, and mood - so go go go as long as you feel able to. But… listen to your body! Focus on activities that leave you feeling rejuvenated, not drained and in pain. Finally, if you’re feeling any concerning aches and pains, talk to your doctor.