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Pregnancy is a time of significant physical changes, and many expectant mothers wonder how to maintain their fitness routine safely. One common question that arises is whether push-ups are safe during pregnancy. As a prenatal fitness expert, I'm here to provide some clarity on this topic and offer guidance on how to approach push-ups and other exercises during your pregnancy journey.

The short answer is: Push-ups are not inherently unsafe during pregnancy. (Few exercises are! I talk more about why we shouldn't use the words safe/unsafe in this blog post.) However, as your pregnancy progresses, push ups might not be the wisest choice for every woman. Let's dive deeper into why this is the case and explore some pregnancy-friendly modifications and alternatives.

Understanding the Changes in Your Body

Before we discuss specific exercises, it's crucial to understand the physical changes your body undergoes during pregnancy. These changes affect how you exercise and which movements are most beneficial (or potentially risky) for you.

1. Your growing belly

As your uterus expands, it changes your center of gravity and can affect your balance.

2. Hormonal changes

Pregnancy hormones (like relaxin and others) increase joint laxity, which can increase your risk of injury. I talk a bit more about this in my free mini course.

3. Increased blood volume

Your body pumps more blood to support your growing baby, which can affect your heart rate and blood pressure.

4. Changes in abdominal muscles

As your belly grows, your abdominal muscles stretch and separate (a condition known as diastasis recti), potentially weakening your core stability.

5. Pelvic floor changes

The increased weight and pressure on your pelvic floor can lead to weakening of these crucial muscles.

Push-Ups During Pregnancy: Pros and Cons

Push-ups are an excellent way to build upper body strength, engaging your chest muscles, shoulders, and core. For many women, especially in the first trimester, push-ups can be an effective part of their exercise routine. However, as pregnancy progresses, there are some factors to consider:

Pros:

• Maintains upper body strength
• Engages core muscles
• Can be modified easily
• Doesn't require special equipment

Cons:

• May become uncomfortable as the belly grows
• Can put pressure on the abdominal wall and pelvic floor
• May be challenging to maintain proper form in later stages of pregnancy

The Key Consideration: Core Pressure Management

One of the most important things to watch for when doing push-ups (or any exercise) during pregnancy is how well you're managing core pressure. A great way to know if you're managing pressure well is to watch your midline for coning, doming, or a "bread loaf" appearance in your abdominal area. This indicates poor management of core pressure and is a sign that you should modify the exercise or choose an alternative. I go way more in depth into all of this in my Mama Core Workshop.

It's also crucial to ensure you're not putting excessive pressure down on your pelvic floor during exercises. This downward pressure can cause pelvic floor dysfunction like urinary incontinence, stress incontinence, and prolapse.

Safe Push-Up Modifications for Pregnancy

As your pregnancy progresses, consider these modifications to make push-ups more comfortable and safe:

1. Wall Push-Ups

Stand facing a wall and perform push-ups against it. This reduces the load on your core and is easier to maintain as your belly grows. Most women will find these to be the best fit during the third trimester.

2. Inclined Push-Ups

Use a stable surface like a countertop or sturdy table to perform inclined push-ups. This is a middle ground between regular push-ups and wall push-ups.

3. Knee Push-Ups

Performing push-ups from your knees reduces the load on your core while still providing an effective upper body workout. These are generally fine for most women in the first trimester, but by the second trimester you may find you need to transition to inclined or wall push ups in order to maintain form and manage your core pressure well.

Remember, the key is to listen to your body and modify as needed. Of course, you need to take into account your own personal fitness level to find the best exercise for you. If you experience any discomfort, stop the exercise and consult your healthcare provider.

Alternative Exercises for Upper Body Strength

If push-ups become uncomfortable or you're looking for variety, consider these pregnancy-friendly alternatives:

1. Chest Press

Using light to moderate dumbbells or resistance bands, perform chest presses while seated or standing.

2. Ring Rows

These are an excellent way to work your upper back and biceps while taking pressure off your core.

3. Wall Ball Squats

A modified version of wall ball throws that focuses on the squat movement, engaging your lower body while still working your upper body as you raise the ball.

4. Resistance Band Exercises

Various upper body exercises can be performed safely using resistance bands.

General Exercise Guidelines for Pregnancy

While we've focused on push-ups, it's important to consider your overall exercise routine during pregnancy. Here are some general guidelines:

1. Get clearance from your healthcare provider before starting or continuing any exercise program during pregnancy.
2. Aim for at least 150 minutes of moderate exercise per week, as recommended by the American College of Obstetricians and Gynecologists.
3. Listen to your body. Your energy levels and capabilities may fluctuate throughout your pregnancy.
4. Stay hydrated and avoid overheating. Especially if you're dealing with high blood pressure, skip hot yoga or exercising in very warm environments.
5. Be cautious with high-impact exercises and activities with a high risk of falling.
6. Focus on maintaining fitness rather than making significant gains. Pregnancy is not the time for max effort lifts or starting a full-throttle workout regimen if you weren't previously active.
7. Include pelvic floor exercises in your routine. Kegels (when done correctly!) and other pelvic floor strengthening exercises can help prepare your body for childbirth and recovery.
8. Use the "talk test" to gauge exercise intensity. You should be able to carry on a conversation while exercising.

Benefits of Exercising During Pregnancy

While we've discussed modifications and precautions, it's important to remember that regular exercise during pregnancy offers numerous benefits:

1. Helps maintain a healthy weight
2. Reduces the risk of gestational diabetes
3. Improves mood and energy levels
4. Can ease pregnancy discomforts like constipation and back pain
5. May lead to easier labor and delivery
6. Can help with postpartum recovery

Types of Exercise to Consider

In addition to strength training exercises like modified push-ups, consider incorporating these types of exercise into your prenatal routine:

1. Prenatal Yoga: Helps with flexibility, relaxation, and breath awareness.
2. Swimming: Provides a full-body workout with low impact on your joints.
3. Walking: A simple, effective way to maintain cardiovascular fitness.
4. Stationary Cycling: Offers cardiovascular benefits without the risk of falling.
5. Low-Impact Aerobics: Keeps your heart rate up while being gentle on your joints. Aerobic exercise can be a great way to feel like yourself again, too!

Exercises and Activities to Avoid

While most exercises can be modified for pregnancy, there are some that pregnant women should generally avoid:

1. Contact sports or activities with a high risk of falling
2. Scuba diving
3. High-altitude exercise (unless you live at a high altitude)
4. Any exercise that causes pain or excessive discomfort

Listening to Your Body

Remember, every pregnancy is unique. What works for one woman may not work for another. It's crucial to listen to your body and adjust your exercise routine as needed. Some days you might feel capable of more intense workouts, while other days you might need to take it easier.

If you experience any of the following symptoms during or after exercise, stop immediately and contact your healthcare provider:

• Vaginal bleeding
• Shortness of breath before exertion
• Dizziness
• Headache
• Chest pain
• Muscle weakness
• Calf pain or swelling
• Regular, painful contractions
• Fluid leaking from the vagina

Conclusion

Push-ups can be a safe and effective physical activity during pregnancy, especially in the early stages. However, as your body changes, you may need to modify this exercise or choose alternatives that better suit your changing needs. The key is to maintain core stability, avoid excessive pressure on your pelvic floor, and listen to your body.

Remember, the goal of exercise during pregnancy is to maintain overall health and fitness, not to break personal records or push your limits. Always consult with your healthcare provider before starting or continuing an exercise program during pregnancy, and don't hesitate to seek guidance from a prenatal fitness expert.

By staying active in a safe, mindful way throughout your pregnancy, you're not only taking care of your own health but also giving your baby a great start. So keep moving, stay safe, and enjoy this special time in your life!

Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Always consult with your healthcare provider before starting or changing any exercise routine during pregnancy.