Pregnancy Fitness: Mamas Break The Biggest Myths & Share Their Advice

If you're reading this, chances are you're on a quest to stay fit and healthy during pregnancy. But let's be real - there are a ton of myths out there about pregnancy fitness that can make it hard to know what's safe and what's not. Don't worry, we've got you covered! We've rounded up a group of awesome Baby2Body mamas who have been through it all and are ready to share their advice and debunk some of the biggest pregnancy fitness myths.

We asked: What was the biggest myth told to you about pregnancy exercise, that you know (or now know) isn’t true?

Andrea: You can make core workouts work for you

“First off, that women shouldn’t work out when pregnant! Intensity can remain as long as mamas are staying in tune with not pushing too hard. I’ve also heard pregnant women shouldn’t do isometric exercises, such as planks. This is not true! I’ve watched women do incredible handstands and other exercises that require you to really hold the core muscles while expecting. Shoulder bridge, planks, wall sits, and more are all included!” 

Maci: Mamas can move too

“I think the biggest myth that I couldn’t buy into was that I should sit on the couch for my entire pregnancy, or that during early pregnancy the babies could “shake out”. While the thought of lounging on the couch is tempting when I’m really feeling tired, I’ve learned that living a more active lifestyle is so much better for my mental, emotional, and physical health and for the babies’ growth as well!” 

Nichole: Every woman is different 

“There were two big ones; the first being that "pregnant women should never lift heavy weights" and that "pregnant women should not do yoga inversions. At 33 weeks pregnant, I was back squatting 175lbs. Not that every pregnant woman should do this but I am trained in heavy lifting and have been doing it for a long time, and keeping it in my prenatal training kept me strong. As far as inversions go, this was me doing handstands at 35 weeks.” 

Lauren: Listening to your body is most important 

“Being a runner, it would probably have to be the "effects" that running can have on the pregnancy and baby - primarily the idea that running causes miscarriage. I have been told on numerous occasions that running will cause me to miscarry. I’ve experienced 2 miscarriages myself (remember, as many as 20% of known pregnancies end in miscarriage and upwards of 1 in 3 pregnancies, including those women aren't aware of, end in miscarriage), and I had people commenting on it of course and asking, “do you think your running and training caused it?”.Her answer: no, she doesn’t think running caused it. I train sensibly and listen to my body – whether I’m pregnant or not – and I ease off as needed while I’m expecting.”

Lore: Know your own limits.

“That you can’t do headstands in yoga while pregnant because it will affect the baby and could injure him or her. As a certified yoga teacher myself, I know that handstands are safe during pregnancy as long as they are done carefully and you learn how to listen to your body, and know your own limits. So whenever I feel like I don’t have balance or it’s just not a good day to try certain postures, I just respect my body and don’t do them. But when I feel confident and do my practice with postures I already know and am comfortable in, I feel more alive and I know my baby does too. My gynecologist also confirmed that yoga and headstands are totally safe and my body will know when to lower the pace in my practice – so that’s ultimately what I listen to.” - Lore

Christy: Use the talk test 

“I think a lot of the misconceptions have been around what I can and cannot eat, or medications I can or cannot take - so I’ve definitely had to do a lot of research on those topics myself to become informed on what’s true and what’s not. In terms of fitness, I definitely heard that I should keep my heart rate below 140 beats per minute, which I know isn’t true if you’re healthy and carrying a normal pregnancy. As long as you’re listening to your body, you know if you’re overdoing it. For me, if I can contain a short conversation then I know I’m doing OK.” 

Mia: Try not to listen to the negatives 

“I was told a few things – “you shouldn’t lift weights”, “you shouldn’t bend down", “if you exercise every day your baby could measure smaller than normal”. Since I've been in the health industry for a while I was lucky enough to know better than to trust these scare-mongering comments. But it's definitely still annoying and draining to hear them on a regular basis. Although I know deep down that they are myths, when you're told something over and over again you start to question yourself, especially as a first-time mum. You worry if you’re doing the right thing or not. It’s not fair to women who are just trying to be healthy for themselves and their baby to have to deal with that constant commentary.”

Laura: Educate yourself as much as you can 

“The most outdated advice I received was that it’s not safe to lift weights during pregnancy. I know the comments are likely coming from a good place, so I don’t take them personally, and I know from proper research that exercise and weight lifting is safe and beneficial during pregnancy. Unfortunately though, there a lot of women who aren't fully educated on pregnancy fitness and can be swayed by these comments. If you’re not considered high-risk and as long as your doctor gives you approval it’s perfectly safe to exercise during pregnancy. I look at it in terms of preparing my body for labor, and my hope is that staying active will help with both childbirth and recovery.” 

Gaby: Old wives tales aren’t always true

“The most bizarre one I heard was you can't lift anything over your head, but I knew that's just an old wives tale especially after watching videos featuring prenatal fitness experts lifting weights above their head and waving their hands about. Also, some people were warning me to go off of using weights entirely, which annoyed me as I was cleared by my own doctor who said I could continue with what I was used to - even taking HIIT exercises! - but just to go a bit slower as my pregnancy progressed.”

We asked: What message would you want to share with other expecting and new mamas?

Maci: Stick to a routine 

“I would tell expecting moms to keep to a routine the best that they can! Morning sickness and fatigue make for easy excuses to lay on the couch all day, but for the health of your babies’ and your own sake, sticking to an active and healthy schedule will be best for you in the long run. I would also say that it is important to listen to your body and what it may need. Being pregnant with twins has made me extremely fatigued and I constantly remind myself that my new exercise routine includes my body working harder than ever to support two new lives inside of me.” 

Nichole: Trust your gut 

“There is a lot of fear surrounding the prenatal and postpartum periods. Your body is a phenomenal vessel for life and humans were designed to move. Trust your intuition and move in a way that feels good to you. Gentle movement exercises such as yoga, tai chi, swimming, and walking are so much better than no movement at all. Empower yourself with knowledge and let’s shift the perspective together!”

Lauren: Look at exercise as a form of me-time

“Exercise is so good for you and your baby! It helps you keep in touch with who you are, both during and after pregnancy. It’s so true that training and exercise provide physical and psychological benefits, and it definitely gets you ready for labor and makes it easier to regain your pre-pregnancy fitness. More importantly, having a post-birth exercise routine gives you a chance to spend time on yourself and be someone other than "mum" – which is important.”

Lore: Ask your doctor all of the questions 

“Your body knows what it's doing, and its main purpose now is to protect your baby. So don't feel afraid to move, to exercise, to try new things (as long as they are pregnancy safe of course)! You will feel and know when something you do is just not OK and you can stop or change what it is your doing. Above all, listen to your body. Also, don’t be afraid to ask your gynecologist anything so that when you are exercising you can be absolutely certain that you and your baby are safe; that way you will enjoy more your exercise knowing there is no risk of harm.” 

Mia: Think of the benefits post-birth 

“Pregnancy is a time when hormones are all over the place, and as we watch our bodies change it can impact our self-esteem. Keeping active and exercising will help balance your hormones and release feel-good vibes. Make time to workout so you can look in the mirror and not just admire and love your bump, but love yourself too. Also - training during pregnancy is the best way to prepare yourself for post-birth recovery, healing, and repair. It's so true that what you do now can impact how easy it is to get your body back to its optimum shape after birth!” 

Laura: Find your people 

“If your doctor clears you to exercise, get moving! I did a lot of research, I joined groups, and I talked to other like-minded mamas who were determined to maintain their fitness routines during pregnancy. If you feel as though you don't have all the information, look for credible resources and find people who have similar goals as you. And of course, listen to your body!” 

Gaby: It’s all about what works for you and your body 

“I wouldn't say I've been challenged but there are certain limitations to my exercise regime that I have to be more aware of. For example, I am worried about diastatis recti so I had to stop certain exercises during my second trimester. But working with my PT I've learned that there are a lot safer alternatives for the exercises I typically do, it's all about finding that modification that works for me and my body. I won't lie, it's been quite tiring being so committed to fitness but it's all about believing in yourself. I know it's really good for me and my baby, and we'd feel rubbish without it. So we're still pushing through together!” 

What advice would you give to other mamas? Leave it in the comments! 

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