Yoga, cycling, or running are part of your daily routine? Then you might be wondering whether you can continue your favorite sport without restrictions, even with a baby bump. In this article, you’ll find answers to these and other questions about sports during pregnancy. You’ll learn why exercise during pregnancy is especially important and which sports are particularly suitable when you have a baby in your belly.

What influence does sports have during pregnancy?

A positive pregnancy test doesn’t mean you have to give up your usual exercise routine in the coming months. On the contrary, exercise during pregnancy helps you take care of yourself and your baby – of course, provided that the pregnancy proceeds without complications and both of you are healthy. During pregnancy, the cardiovascular system is under more strain than usual. The fitter a woman is, the easier she generally finds the physical changes that come with pregnancy. Light endurance training is therefore ideal for maintaining your fitness and performance and preparing you for the months ahead. Regular exercise improves oxygen supply throughout the body, strengthens your immune system, and alleviates numerous pregnancy complaints . For example, the risk of thrombosis, calf cramps, water retention, or hemorrhoids decreases with a light, regular exercise program. Additionally, sports can help you keep your Weight gain during pregnancy within a healthy range and help prevent the development of Stretch marks .

But you don’t just benefit from regular exercise during pregnancy: being in good physical condition prepares you for the demands of birth and can help you recover more quickly afterward. You may also feel tense when thinking about the upcoming birth and your new life situation. Here, too, exercise can help, because movement releases happiness hormones and is therefore ideal for reducing stress.

Can I stay active during pregnancy?

Basically, sports are possible throughout the entire pregnancy , as long as it proceeds without complications and there are no health reasons against it. Especially at the beginning of pregnancy, many expectant mothers are extra cautious because they fear harming their unborn child through jolts. However, this concern is usually unfounded: even in the first trimester, you can lace up your sports shoes as usual if you wish. Perhaps you’ll want to take it slow at first because you’re experiencing nausea, circulatory issues, or fatigue as your body adjusts to the pregnancy. Of course, that’s just as okay.

Listen to your body and only exercise for as long and as intensely as you feel comfortable. The right intensity mainly depends on how physically fit you were before your pregnancy. If you previously did little or no exercise, these nine months might not be the right time to start an intensive fitness plan. As long as you feel mobile and comfortable with movement, there’s nothing to prevent a regular exercise routine as your pregnancy progresses. You may need to modify your usual training at some point to accommodate your growing baby bump. Throughout the entire pregnancy, the rule is: if you’re unsure or feel unwell, you can always consult your gynecologist or midwife. They can tell you whether you should adjust your exercise program accordingly.

Which sports are suitable?

Yoga or Pilates

With gentle exercises for strengthening and balance, yoga and Pilates are ideal forms of training during pregnancy and also a great complement to endurance sports. When practiced regularly, the exercises strengthen the back muscles, improve posture, and can help with back pain, which many pregnant women experience. You can also learn about the benefits yoga offers during pregnancy and what to watch out for in the article "". Many expectant mothers take advantage of the wide range of specialized yoga or Pilates classes that are specifically adapted to changing needs during pregnancy. If you’re curious or want to find out whether prenatal yoga is right for you, simply try a few exercises. All with our yoga instructor Denise make it easy to join in from home. If you’re looking for a more active way to balance everyday life, our fitness expert Birte Glang shows you for each trimester.

Swimming

Swimming is one of the classic sports during pregnancy—and for good reason: exercising in cool water trains all muscle groups while being gentle on the joints. Many pregnant women enjoy not having to carry the weight of their growing baby bump in the water. Whether it’s lap swimming, specialized pregnancy swimming, or water aerobics: until the last trimester of pregnancy, anything that’s fun and makes you feel comfortable is allowed in the water.

Cycling

As long as it doesn’t cause you any difficulty to get on the bike and you feel confident, you can ride a bicycle throughout your pregnancy. Cycling is an excellent endurance sport during pregnancy because it is gentle on the joints and usually doesn’t cause your pulse to rise too much. It doesn’t matter whether you train outdoors or on a stationary bike in the gym. If a mountain bike is your preferred choice, you might want to switch to a bike with a lower step-in toward the end of your pregnancy. As your belly grows, your center of gravity shifts, and quick maneuvering in a forward-leaning position on a mountain bike can become challenging.

Gymnastics

Gymnastics is also a perfect option for anyone who isn’t a sports enthusiast but still wants to strengthen their body and stay fit during pregnancy. Many sports clubs and fitness studios offer special classes for pregnant women, where you can also connect with other expectant mothers. It’s best to inquire directly at your fitness studio or sports club about the specific offerings available. If you prefer not to commit to a particular class, there is also a wide range of online pregnancy gymnastics exercises that you can do flexibly and with little equipment at home—for example, pregnancy gymnastics and toning exercises by LILLYDOO fitness expert Birte Glang. The respective workouts target your entire body and are specifically tailored to your pregnancy trimester. In addition to a gymnastics class, you can also attend a special if you wish. It teaches targeted exercises and breathing techniques to prepare for labor.

Jogging

Some passionate runners wonder whether they can continue jogging as usual during pregnancy. This is partly because the rumor persists that mechanical movements could trigger a premature birth. However, this concern is unfounded: so far, no such effects of moderate exercise during pregnancy on the baby have been proven. As long as your doctor gives you the okay, there is nothing to prevent you from running during pregnancy—especially if you are already active and well-trained. There is also no harm in starting to jog only during pregnancy. It’s best to begin with brisk walking and gradually increase your pace. Your pulse provides a good guideline for whether you are overexerting yourself: it should not rise above 140 to 150 beats per minute. This value corresponds to your baby’s normal heart rate. To ensure that your heart rate doesn’t exceed this significantly, it is recommended to train with a heart rate monitor. In the last trimester, jogging may also put too much strain on your joints. In this case, it’s better to switch to walking. Many expectant mothers also find a belly belt comfortable when jogging or walking for longer periods. The belt supports the growing baby bump and relieves the back.

Dance

Zumba, salsa, or ballet: you can continue to dance during pregnancy as long as you don’t overexert yourself. As a precaution, you should avoid daring jumps and unpracticed spins. The reason is the pregnancy hormone progesterone, which loosens ligaments and joints to prepare your body for childbirth. The unpleasant side effect: it increases the risk of strains and overstretching, which raises the risk of injury.

Strength Training

Strength training is also possible during pregnancy with certain restrictions and after consultation with your doctor. As a general rule, pregnant women can continue training with the goal of maintaining muscle mass, but not building muscle. When in doubt, reduce the weights. You should also be careful not to train your rectus abdominis muscles after the 20th week of pregnancy to . Diastasis recti occurs when the gap that forms between the two rectus abdominis muscles during pregnancy to accommodate the growing baby bump does not close on its own. You may train the oblique and lateral abdominal muscles until the end of pregnancy.

Which sports should I avoid?

Even though exercise during pregnancy is generally beneficial for you and your baby, and you can continue many sports during the nine months (possibly with some modifications), you should avoid certain activities. These include risky sports such as Skiing , Riding or Martial arts . The risk of falling—and therefore injury—is simply too high, especially as your center of gravity shifts with a growing belly. Even in fast-paced team sports such as Volleyball , Basketball or Handball the risk that your belly might be bumped or that you might fall onto it is too high, so it’s best to take a break until you feel fit enough again after the birth. With Crossfit , Rowing and Gymnastics a break is recommended starting from the 20th week of pregnancy, as the abdominal muscles are under too much strain during this time.

If you’re unsure whether you can continue your favorite sport without issues during pregnancy, be sure to consult your doctor, midwife, or trainer. The same applies to multiple pregnancies and if you suffer from complications, cardiovascular diseases, or an infection.

As long as you feel comfortable, it’s wonderful to stay active regularly during your pregnancy, do something good for yourself and your baby, and enjoy your new body awareness. To keep movement enjoyable, always make sure to drink enough and to consume sufficient carbohydrates and nutrients. Also, listen carefully to your body and stop your workout immediately if you feel unwell, dizzy, or experience pain.

We wish you an active pregnancy with your little explorer in your belly!