10 Pregnancy Fitness Myths You Shouldn't Believe

Discover the truth about pregnancy fitness with these Pregnancy Fitness Myths You Shouldn't Believe. Get the facts and stay healthy for you and your baby!

Hey, Buff Mamas! Pregnancy is a wonderful journey, but it's also surrounded by A TON of myths that can make navigating fitness and health during this time confusing AND stressful. As someone who’s been in your shoes, I know how important it is to feel confident and informed about what you can and can't do while expecting.

Today, we’re busting some of the most common pregnancy fitness myths to help you feel empowered and ready to stay active and healthy. From heart rate limits to twisting movements, we’ll debunk these misconceptions and provide you with practical, science-backed advice. Whether you're preparing for birth or just trying to maintain your fitness levels, this guide will ensure you're on the right track.

So let's dive in and get those facts straight!

Table of Contents

1. Working out during pregnancy can cause miscarriage

2. Can you prevent your abs from separating?

3. You should keep your heart rate below 140bpm

4. You cannot twist during pregnancy

5. You can't start a new exercise routine

6. Exercise causes preterm labor

7. You cannot lift your arms over your head

8. You must avoid all abdominal exercises

9. Exercise will harm the baby

10. You can't lift weights

Myth #1 - Working out during pregnancy can cause miscarriage

The idea that exercising during pregnancy can cause miscarriage is a common and harmful myth. Research shows that moderate exercise during pregnancy is safe and beneficial for both you and your baby.

Additionally, studies found that exercise does NOT increase the risk of miscarriage (Davenport 2019, Barakat 2023). Most are completely outside of your control and due to factors such as genetic abnormalities.

"Physical activity during pregnancy is not associated with an increased risk of miscarriage and offers multiple health benefits for both mother and baby." - Bakarat

In fact, staying active helps:

• Manage weight

• Reduce the risk of gestational diabetes and high blood pressure

• Relieve back pain and fatigue

• Improve sleep

• Enhances mood and energy levels
  

All of this is great because we know how HARD pregnancy can be physically and emotionally!

Regular exercise also prepares your body for birth by increasing your endurance and strength, making labor and delivery easier and faster. Additionally, keeping your muscles strong will help you heal faster postpartum.

"Regular physical activity during pregnancy improves or maintains physical fitness, helps with weight management, reduces the risk of gestational diabetes in obese women, and enhances psychological well-being." - ACOG

Myth #2 - Can you prevent your abs from separating?

The answer no one wants to hear is: You can’t prevent your abs from separating (also known as diastasis).

👉 This is completely NORMAL, and every single person experiences it to some degree. It is necessary to make room for your baby.

That being said, there are things you can do to PROTECT your core and make it stronger to help you heal faster postpartum and prevent aches and pains:

• Practice the connection breath. Breath in on the easy part of the lift and breath out on the hard part (while engaging your abs and pelvic floor).

• Maintain good posture.

• Engage in core exercises like farmer’s carries, wood chops, and pallof presses.

Imagine the center of your abs like a piece of paper. If it is thin, it will be very weak. However, if you increase the density of the tissue through exercise, it will be stronger, like cardboard.

Myth #3 - You should keep your heart rate below 140bpm

This information is outdated and has since been removed.

Instead, pay attention to how hard you feel you’re working during exercise. Ensure you can pass the the "Talk Test", which means that you can easily hold a conversation while working out, without feeling too out of breath. You should never be working out so hard that you are out of breath and cannot finish a sentence.

Research supports this approach. A study by Meah et al. (2020) emphasizes the importance of self-regulating exercise intensity based on perceived exertion rather than heart rate alone during pregnancy.

"Pregnant women should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy with the goal of at least 20–30 minutes of moderate-intensity exercise on most or all days of the week. Pregnant women who exercise should aim to maintain a level at which they can still carry on a conversation." - ACOG, 2020

Lastly, the caveat to the heart rate is if you are an elite athlete. In these cases, your heart rate can get very high (due to your well-conditioned cardiovascular system) when your perceived effort is low. Therefore, elite athletes should still monitor their heart rates along with their effort level.

Myth #4 - You cannot twist during pregnancy

One piece of ‘advice’ I received during my pregnancy was to avoid twisting. This is a myth, and following it can lead to even more problems. Not only is twisting safe, but it’s also ESSENTIAL for preventing pain and strengthening your core, leading to quicker healing postpartum.

But where did this outdated idea come from? Twisting was once thought to be harmful, potentially hurting the uterus, causing placental detachment, or worsening diastasis. This idea, however, is old-fashioned and lacks scientific evidence.

"There is no evidence to suggest that exercises involving twisting or rotational movements pose a risk to the fetus when performed correctly." - Davenport 2019

To understand why this belief is incorrect, let’s first examine your anatomy. Your upper (thoracic) spine and hips are designed for mobility, while your lower back (lumbar) spine is more stable. Your uterus, situated in front of your lower back, is well-protected by multiple layers, including the amniotic sac. This means your belly is built like a fortress to protect your baby.

However, this doesn’t mean that you should twist as deeply as possible, especially as your belly grows. It’s important to always listen to your body when performing these movements.

Additionally, avoiding twisting movements will lead to more pain and discomfort. If your upper back and hips do not rotate, you will compensate in your lower back and feel pain since it is meant to be stable. Your pelvic joints may also be unstable and misaligned, leading to hip pain.

"Pregnant women should be encouraged to engage in a variety of physical activities, including those that involve twisting movements, as long as they are performed with proper form and intensity that suits the individual’s comfort and fitness level." - ACOG 2020

Myth #5 - You can't start a new exercise routine

You’ve probably heard, “If you did it before pregnancy, keep doing it.” This is true to some extent, but it doesn’t mean you can’t start new exercises when you’re pregnant. Also, it’s not a green light to continue intense activities like hot yoga, high-impact workouts, or contact sports.

I get that starting a new exercise program during pregnancy might feel a bit scary. But trust me, it’s not just safe, it’s super beneficial too! Exercising during pregnancy isn’t only about staying fit. It’s a fantastic way to raise your mood, strengthen your muscles, and stay flexible as your body changes.

"If you were physically active before your pregnancy, you should be able to continue your activity in moderation. If you have not been exercising regularly, you can safely begin an exercise program during pregnancy after consulting with your healthcare provider." - ACOG 2020

But don’t worry, you don’t need to jump into anything too intense. It’s all about finding the right balance and listening to what your body needs. You should aim for a moderate effort level where you can still hold a full conversation without feeling too out of breath.

Myth #6 - Exercise causes preterm labor

The idea that exercising during pregnancy can lead to preterm birth is another common myth. However, research shows that this isn't true.

Studies found that exercise during pregnancy does not increase the risk of having a baby early (Tinloy 2014, Walsh 2020).

"Our findings suggest that engaging in regular exercise during pregnancy does not increase the risk of late preterm birth and may in fact be associated with a lower risk of cesarean delivery and hospitalizations." - Tinloy 2014

In fact, staying active can help you manage your weight, lower the chances of gestational diabetes and high blood pressure, and even reduce common discomforts like back pain and tiredness.

Myth #7 - You cannot lift your arms over your head

The belief that pregnant women should avoid lifting their arms over their heads is an old wives' tale with no medical basis. This myth likely originated from ancient times when many aspects of pregnancy were misunderstood, and it was thought that such movements could cause the umbilical cord to wrap around the baby’s neck.

Maintaining a range of motion and staying active during pregnancy is beneficial for both the mother and the baby. Activities that involve raising your arms, such as stretching and strength training exercises, can help improve circulation, reduce discomfort, and prepare your body for labor.

According to a review by the American Pregnancy Association, lifting your arms over your head is generally safe, provided you follow proper form to avoid straining your lower back (American Pregnancy Association, 2023).

Myth #8 - You must avoid all abdominal exercises

You can safely train your core throughout pregnancy 🤰💪. In fact, it is recommended and SUPER beneficial so that you heal faster postpartum and also help with aches and pains.

Here are a few to try 👇

✅ Uneven Farmers Carry

✅ Unilateral Reverse Lunges

✅ Pallof Press Rotations.

✅ Bird Dogs

✅ Kettlebell Swings

✅ Kettlebell Windmills

You can also use dumbbells, bands or even random household objects in place of a kettlebell.

Myth #9 - Exercise will harm the baby

Did you know that staying active during pregnancy can give your baby a head start? Turns out, if you exercise while you're expecting, your little one is more likely to have a stronger, healthier heart – this means slower heartbeats and better heart rate variability, which are signs of a strong heart (May 2011).

And there's more: staying active doesn't just keep you fit; it gives your baby's motor skills a head start too (May 2019). Babies of moms who exercise seem to score higher on their motor skills tests, like controlling their heads and rolling over. These perks might even stick around as they grow, leading to your little one being more active.

Why does this happen? Well, it's not totally clear yet. It might be because when you exercise, your baby gets a boost in nutrients and oxygen, which helps their brain and nervous system develop. Or maybe it's the hormones you release during workouts that speeds up your baby's growth. More research is needed to figure this out.

Myth #10 - You can't lift weights during pregnancy

Many women believe they should avoid lifting weights while pregnant, but strength training can be safe and beneficial when done correctly.

"Strength conditioning exercises are considered safe and beneficial during pregnancy. These exercises help improve balance, reduce back pain, and prepare muscles for labor and delivery" - ACOG, 2020.

Check out this blog post titled "I am pregnant, now what?" to learn about how to continue lifting safely during pregnancy.

In Summary...

Understanding the truth behind these myths empowers you to make informed decisions about your prenatal fitness journey. By incorporating safe and effective exercises into your routine, you can stay healthy and strong throughout your pregnancy.

Ready to take the next step? Check out my comprehensive prenatal fitness program here and join a community of strong, confident moms.

If you have any questions or experiences to share, leave a comment below—I’d love to hear from you!

Sources:

• Davenport, M.H., et al. (2019). Prenatal exercise and fetal mortality: A systematic review and meta-analysis. British Journal of Sports Medicine.

• Barakat, R., et al. (2023). The influence of physical activity on miscarriage: A systematic review and meta-analysis. Journal of Clinical Medicine.

• May, L.E., et al. (2011). Gestational exercise effects on the infant heart. Early Human Development.

• May, L.E., et al. (2019). Effects of aerobic exercise during pregnancy on 1-month infant neuromotor skills. Medicine & Science in Sports & Exercise.

• Tinloy, J., et al. (2014). Exercise during pregnancy and risks of late preterm birth, cesarean delivery, and hospitalizations. Women's Health Issues.

• Walsh, C.A. (2020). Maternal activity restriction to reduce preterm birth: Time to end this fallacy. Australian and New Zealand Journal of Obstetrics and Gynaecology, 60(5), 813-815.

• American Pregnancy Association. (2023). Lifting During Pregnancy: Risks and Safe Techniques. American Pregnancy Association.

• American College of Obstetricians and Gynecologists (ACOG). (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period: ACOG Committee Opinion No. 804. Obstetrics & Gynecology

• Meah, V.L., Davies, G.A., & Davenport, M.H. (2020). Revisiting medical contraindications for exercise during pregnancy. British Journal of Sports Medicine, 54(23), 1395-1404.