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Is it safe to build muscle while pregnant?

Safe Ways to Build Muscle During Pregnancy

A study has found that many pregnant women in the UK are unaware of the recommended levels of physical activity while expecting. In a survey of 1,001 women, 62.7% avoided exercise during pregnancy due to fatigue, while 41.4% eschewed physical activity due to morning sickness. Meanwhile, 27.4% of women did not exercise as they worried about miscarriage. However, keeping fit and healthy should be a priority of expecting mums as experts recommend that women with uncomplicated pregnancies should have 30 minutes of moderate physical activity at least four times a week.

Benefits of exercise during pregnancy

It may be difficult to get up and get moving while you’re pregnant, but exercising during pregnancy can be beneficial for you and your baby’s health. Lower back pain, tiredness, heartburn, and swollen ankles may be relieved by moderate physical activity, and it also helps you maintain a healthy weight while you’re expecting. Moreover, increasing your fitness levels at this time will help prepare you for labour and speed up your recovery period.

Apart from moderate aerobic activity such as walking, it is also recommended that women should build muscle while expecting a baby. There are some exercises that are safe to do while pregnant, but you should avoid doing certain exercises to keep you and your baby safe. Here are a few safe ways to build muscle during pregnancy.

Do resistance training

You can definitely lift some weights or do resistance training while pregnant, but they should not be too heavy at this time. Slow and steady repetitions using lightweight dumbbells allows you to build muscle without causing unnecessary strain on your body. During your second and third trimester, it would be a good idea to do more seated movements and minimize up and down movements while you’re working out.

Try doing pregnancy yoga

Pregnancy yoga can help to maintain your muscle tone, improve flexibility, and improve your posture. It can also help you relax and learn some breathing techniques which will be useful once you’re in labour. See if there are any yoga studios that are offering pregnancy yoga classes in your area, or workout to a video on YouTube.



Pilates can strengthen the muscles that weaken during pregnancy such as the abdominal area and pelvic floor muscles. However, it’s best to choose an antenatal Pilates class as some movements during a typical class may be too dangerous or taxing for you. Keep in mind that any exercise that requires lying on your back should be avoided while you’re expecting.

Pelvic floor exercises

Your pelvic floor supports your uterus, bowel, and bladder, and it gives you control when you empty your bladder or bowel. Pelvic floor exercises are advised for pregnant women as having a weak pelvic floor can result in stress incontinence. If you’re unsure how to do them, ask about pelvic floor exercises during your antenatal class or ask your midwife at your next visit.

Get moving

If you don’t want to do a typical muscle-building workout, there are other ways to maintain and strengthen your muscles while you’re expecting. Gardening, dancing, taking the stairs, and swimming are all safe to do if you have an uncomplicated pregnancy.

It is important that pregnant women should avoid contact sports or any activity that will make you lose your balance or fall. While physical activity during pregnancy is safe for most women, some expecting mums should consult their doctor or midwife before engaging in any physical activity. If you have heart problems, lung disease, vaginal bleeding at some point during your pregnancy, or Placenta praevia, ask your doctor whether it’s safe for you to do some muscle building exercises at this time.

Exercising after giving birth

After giving birth, you’ll most likely want to exercise again to regain muscle strength and to lose the excess weight from your pregnancy. However, it’s advisable to wait for your six-week post-natal checkup before you start to workout again. If you’ve had a caesarean birth, you may have to let your body recover for about eight to 10 weeks before you can start exercising again. If you’re feeling a bit of separation anxiety from your baby while you’re exercising, you can put your baby in a pram for a walk in the park, or you can wear a handsfree baby carrier while you take a walk around your neighborhood.

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