If you’re expecting, first of all—congratulations! You’re about to embark on an incredible journey. And if you’re considering working out during pregnancy, you’re on the right track. Staying active can do wonders for your physical and mental well-being, and it turns out that working out during pregnancy is not only possible, but can be incredibly beneficial for both you and your little one. But note, there are definitely some things to keep in mind when you’re “working out for two.”
Here’s everything you need to know about working out through pregnancy, with tips to help you stay safe, strong, and comfortable as you navigate this exciting stage of life.
Benefits of Working Out During Pregnancy
Pregnancy workouts aren’t just for fitness fanatics. Staying active while expecting can benefit you in more ways than you might think:
Boosts Mood: Pregnancy comes with a range of emotions, and regular exercise releases feel-good endorphins that can help keep your spirits high.
Eases Common Discomforts: From back pain to fatigue, exercise can help alleviate some of those common pregnancy aches and pains.
Improves Sleep: Good news—staying active can lead to better rest (and you’ll want to get all the sleep you can before the baby arrives!).
Reduces Risk of Gestational Diabetes: Exercise can help regulate blood sugar, reducing the risk of gestational diabetes.
Prepares Your Body for Labor: Think of it as strength training for the big event. Stronger muscles and endurance can make labor and delivery easier.
The best part? You don’t have to run marathons to experience these benefits. In fact, gentle workouts like SHiNE Dance Fitness (especially, SHiNE LIGHT) or strength-based UPLIFT classes can be ideal options for staying active during pregnancy.
Safety Tips for Working Out During Pregnancy
Before jumping into a new routine, it’s essential to follow some guidelines to keep yourself and your baby safe.
Always Get Medical Clearance Check with your doctor before beginning any workout routine. Every pregnancy is unique, and it’s essential to ensure your exercise choices are safe for you and your specific needs.
Listen to Your Body This is probably the most important advice of all. Pregnancy is not the time to push yourself to your limits. If something doesn’t feel right, stop and take a breather. Remember, every day may feel different, and that’s okay.
Stay Hydrated Pregnancy can increase your need for fluids, so make sure to have water nearby and take breaks as needed. Dehydration can cause dizziness and other issues, so keep sipping.
Avoid Overheating Working up a sweat is great, but avoid overheating, especially during the first trimester. Choose a cool environment for your workout, or keep a fan nearby.
Skip the High-Impact Stuff As your pregnancy progresses, you’ll want to avoid high-impact exercises. Instead, opt for lower-impact activities like dancing, walking, and strength training.
Mind Your Balance As your belly grows, your center of gravity will shift, which may affect your balance. Exercises like UPLIFT strength training or controlled dance routines can help improve your balance, but take it slow and steady.
Watch Out for Certain Moves Avoid exercises that require lying on your back for extended periods after the first trimester, as this position can reduce blood flow. Also, steer clear of deep twisting movements and high-impact jumps.
Pregnancy-Friendly Workouts with SHiNE
Now that we’ve covered the safety basics, let’s talk about the kinds of workouts that are perfect for pregnancy. The good news? SHiNE Dance Fitness and UPLIFT classes both offer adaptable workouts that are safe, effective, and—you guessed it—fun. Here’s why these classes are perfect for expecting moms:
SHiNE Dance Fitness: Dance Your Way to Health
SHiNE Dance Fitness is ideal for pregnancy because it combines moderate cardio with dance-inspired movements. You’re moving, getting your heart rate up, and having a blast without overdoing it. Plus, dancing releases endorphins, which are amazing for boosting mood and fighting those pregnancy blues. With SHiNE, you can groove to feel-good music that makes working out feel like a celebration rather than a chore.
Tips for SHiNE During Pregnancy:
Go low-impact with SHiNE LIGHT classes and keep your feet closer to the floor with fewer hops.
Focus on controlled, flowing movements rather than high jumps or quick transitions.
If a move doesn’t feel right, skip it or modify it to fit your comfort level.
UPLIFT Strength Training: Build Strength Safely
UPLIFT by SHiNE is a strength-focused program that’s ideal for building muscle and maintaining endurance. During pregnancy, strength training can be incredibly beneficial for preparing your body for labor and reducing the risk of injuries. UPLIFT offers moves that target your core, back, and legs—all essential areas for supporting your growing belly.
Tips for UPLIFT During Pregnancy:
Opt for lighter weights or resistance bands as your pregnancy progresses.
Avoid exercises that compress the abdomen, like deep crunches or heavy chest presses.
Choose exercises that emphasize balance and core stability, like squats and lunges.
Exercises to Consider (and Avoid) During Pregnancy
Here’s a quick guide to exercises that are typically safe for pregnancy and ones to steer clear of:
Safe Exercises
Walking: Simple, effective, and gentle on the joints.
Modified Dance Workouts: Keep it low-impact, but enjoy the rhythm and movement.
Resistance Band Work: Ideal for strength training without heavy weights.
Gentle Stretching: Great for flexibility and relaxation.
Exercises to Avoid
High-Impact Cardio: Activities like running or jumping can be jarring for joints.
Heavy Lifting: Save the big guns for after baby arrives; stick to lighter weights.
Deep Twisting or Crunches: Anything that compresses the abdomen is best avoided.
Tips for Staying Motivated to Exercise During Pregnancy
Let’s face it—some days, all you’ll want to do is curl up on the couch with a snack and a good show (which is totally okay, too!). But for the days when you need an extra push, here are some motivational tips to keep you moving:
Focus on How It Makes You Feel: Exercise can improve mood, reduce fatigue, and help you sleep better. Remind yourself of these benefits, especially on low-energy days.
Set Small Goals: Instead of aiming for an hour-long workout, set a smaller goal, like a 10-minute dance or strength session. Chances are, once you get started, you’ll want to keep going. SHiNE Online offers express classes, perfect for these mini sessions.
Join a Community: Find a prenatal fitness group or an online class where you can connect with other expecting moms. There’s nothing like a little community support to help you stay on track.
Listen to Uplifting Music: Creating a motivating playlist can turn any workout into a mini dance party (and SHiNE’s playlists are perfect for this!).
Celebrate Every Workout: Remember, even a 15-minute session counts, so give yourself credit for every small win!
Final Thoughts: Staying Active, Staying Strong
Working out during pregnancy is all about honoring your body’s needs and capabilities. Whether you’re taking a gentle dance class with SHiNE or lifting lighter weights in an UPLIFT session, staying active can help you feel strong, energized, and empowered throughout pregnancy. Just remember: the goal isn’t to break records; it’s to feel good, stay healthy, and get ready for the big day.
So lace up those shoes, grab a water bottle, and get ready to SHiNE—baby bump and all! And if you ever need extra motivation, just think about how good it’ll feel to have a little dance party with your new workout buddy. 😊
