Guidelines and precautions for prenatal exercise programs

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Occasionally, exercise may stimulate uterine activity or cause other possible problems. Before beginning the exercises, review the precautions about premature labor. (See section on Premature labor.)

Always maintain correct posture by tilting your pelvis and straightening your back.

Monitor your breathing and maintain the ability to walk and talk comfortably while exercising. Stop exercising when tired and do not exercise to exhaustion.

Exercise should be done regularly three times per week. During pregnancy, aerobic exercises should not exceed five times per week in so your body can recover and rest properly.

Avoid any type of exercise that may potentially cause even mild abdominal trauma.

Avoid rigorous bouncing.

Avoid arching your back.

Do not bring your feet over your hips, (e.g., candlestick or bicycling in- air position).

Do not do sit-ups past 45 degrees.

Breathe continually while exercising; do not hold your breath. In general, exhale on exertion.

Check separation of the abdominal muscles each week and take necessary precautions if indicated. (See section on Abdominal muscles.)

Drink a lot of fluids before, during and after exercising to prevent dehydration.

Avoid activities that require precise balance and coordination. As your pregnancy progresses, your coordination may be altered by your increasing weight, shifting center of gravity, and softening and increased mobility of your joints and ligaments.

Muscles that are used in aerobic activity should be appropriately stretched before and after the exercising.

Decrease your exercise level as your pregnancy progresses. Your increased body weight will require a larger energy output, so you will feel more tired. If you feel tired, reduce your exercise level and switch to simple stretching/strengthening exercises. Check with your health care provider.

In general, continue doing any activity you enjoyed before you became pregnant as long as it feels comfortable. If you want to begin a new aerobic program, consult your health care provider or try a program with a trained professional.

Consider using an approved pregnancy exercise video that follows the American College of Obstetricians and Gynecologists (ACOG ) guidelines to work out at home