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15 Exercises to Never Do While Pregnant

Pregnancy requires special care. While staying active is important, certain exercises can pose risks. Consult your healthcare provider before beginning or continuing any workout routine.

High-Impact Exercises

High-impact exercises can strain joints and pelvic muscles, causing pain or injury that may affect labor. Walking or swimming are safer alternatives during pregnancy.

Contact Sports

Engaging in contact sports while pregnant risks physical trauma and preterm labor. For the safety of mother and baby, opt for non-contact sports like yoga or Pilates.

Lifting Heavy Weights

Heavy weightlifting can increase risk of injuries and strain, especially during pregnancy. It's suggested to limit to light weights and low-impact workouts.

Hot Yoga or Hot Pilates

Yoga and Pilates are safe during pregnancy, but hot yoga or Pilates can harm the baby due to high temperatures causing dehydration and overheating. Stick to regular temperature workouts.

Crunches or Sit-Ups

Direct abdominal exercises can cause diastasis recti, increasing risks of back pain and other complications during pregnancy. Strengthen your core safely with planks or side-lying leg lifts.

Exercises That Require Lying Flat on Your Back

Exercises requiring lying flat, like some yoga or weightlifting, can reduce blood flow to the uterus, potentially harming the baby, especially after the first trimester. It's recommended to modify these exercises to lie on your side or elevate your upper body.

High-Altitude Activities

High-altitude activities like skiing, hiking, mountain climbing can lessen oxygen for mother & baby, leading to complications. Consult healthcare provider before pregnancy-related high-altitude activities.

Scuba Diving

Scuba diving during pregnancy can pose health risks to both mother and baby, including decompression sickness and gas embolism. Opt for swimming or water aerobics instead.

Horseback Riding

Horseback riding during pregnancy is risky due to potential falls, kicks, pelvic pressure and uterine contractions. Balance may be affected in later stages. Avoid if possible.

Bouncing or Jarring Movements

Bouncing exercises like trampolining can strain ligaments, especially during pregnancy. It's best to stick to low-impact exercises with no forceful movements.

Twisting or Jerking Motions

Martial arts and dance can strain abdominal muscles and increase fall risk. They can also pressurize the pelvic floor causing pregnancy issues. Avoid sudden twists and jerks.

Exercises Involving Heavy Breathing

Extended breath-holding exercises like free diving can decrease baby's oxygen, causing complications like decreased fetal growth and preeclampsia. Prefer gentler breathing techniques.

Competitive Sports

Competitive sports like marathon or team sports can cause injuries, fatigue and harm to both mother and baby during pregnancy. Focus on moderate, low-impact activities instead.

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