Exercises you should NOT do if you are pregnant

Being pregnant shouldn't change anything in your life. It is a different state, but it is not a disease. Of course, there are certain things that you should pay special attention to. The food is one of them: it is convenient to wash the fruits and vegetables well before eating them raw, that the meat is well done, the fish has been previously frozen... That pampering that we put in when sitting in front of a plate, we must extrapolate it to other fields such as physical activity  to know what exercises you should not do if you are pregnant. 

Exercises you should not do if you are pregnant

Based on the fact that a woman in a state has and should exercise under medical supervision and also taking into account her medical history, a physiotherapist and pelvic floor specialist, advises us of certain exercises that you should not do if you are pregnant and warns: "what you do in your pregnancy, affects you in your postpartum". 

1. If you are pregnant, no running!

Running is an exercise that causes a lot of impact and seriously damages the  pelvic floor, in addition to having negative consequences on the area of ​​the linea alba, which during pregnancy has a natural separation.

2. Squats yes, but with care during pregnancy!

Physiotherapist recommends squats as long as they are guided, that is, with a Pilates ball that we will place against the wall and, never, never, never, using weights. "You already have the weight of your belly, there is no need to add more weight to this exercise," says this pelvic floor expert.

3. Front plates, the worst for abdominal diastasis!

Frontal planks are contraindicated in pregnancy because they put more pressure on the abdomen, making the linea alba separate even more.

4. Side planks, never if you're pregnant!

And for the same reason as the front planks, the side planks are more than prohibited if you are pregnant.  Category: Exercises Topic: Exercises you should NOT do if you are pregnant ## Additional high-risk exercises and why they matter The list above highlights several high-risk moves; here I expand that list to include other common activities pregnant people ask me about and explain the mechanisms behind the risk so you know how to judge other movements yourself. - **High-impact plyometrics and jumping (box jumps, burpees, jump squats):** these repeatedly transmit abrupt ground reaction forces through the pelvic floor and can increase stress on the connective tissue of the linea alba, promoting or worsening pelvic floor dysfunction and abdominal separation. - **Heavy resistance training with valsalva (max lifts, heavy deadlifts, heavy squats with added load):** breath-holding and extreme intra-abdominal pressure increase venous return problems and overload the pelvic floor. During pregnancy you already carry more intra-abdominal pressure from the uterus; adding high-load lifts compounds the risk. - **Supine exercises after mid-pregnancy (lying flat on your back):** after ~20 weeks the enlarged uterus can compress the inferior vena cava in the supine position, causing dizziness, nausea, faintness, or decreased cardiac output. Avoid prolonged supine positions; use a 30° incline or side-lying modifications. - **Contact sports and activities with fall risk (horse riding, skiing, mountain biking, soccer, boxing):** risk of abdominal trauma, rapid changes in direction, and falls may harm the pregnancy. - **High-heat exercise (hot yoga, hot Pilates, exercising in hot sauna-like conditions):** hyperthermia in early pregnancy—especially the first trimester—can be teratogenic. Avoid exercising in high ambient heat or hot rooms. - **Scuba diving and activities with significant altitude change:** contraindicated due to decompression risk and impaired fetal oxygenation. - **Deep twisting or rapid directional changes with heavy rotation (some CrossFit moves or advanced yoga twists):** can strain the linea alba and pelvic floor, and in some cases cause dizziness. Rationale in plain terms: pregnancy changes your center of gravity, loosens ligaments (relaxin), increases resting intra-abdominal pressure, and alters cardiovascular physiology. Exercises that dramatically increase impact, pressure, heat, or risk of trauma are the ones we avoid or modify. ## How to modify or replace high-impact and contraindicated exercises (actionable guidance) Here are practical, expert-level alternatives and step-by-step modifications for the most commonly restricted movements—so you can keep training safely without sacrificing fitness. - General rules before we start: - Use the **talk test**: if you cannot maintain a conversation while exercising, reduce intensity. - Aim for **moderate intensity** (Rate of Perceived Exertion 5–7/10), unless your provider clears vigorous exercise. - **Avoid breath-holding**; practice exhaling during effort to minimize Valsalva. - **Prioritize pelvic floor first**: learn proper contraction (gentle lift and squeeze) and integrate it into movements, not bearing down. 1) Running → Low-impact cardio alternatives - If you are an avid runner and want to keep cardiovascular fitness: - Use elliptical, stationary bike, or brisk walking with incline. - Pool running is an excellent option: upright run technique in chest-deep water mimics running without impact. - Example session (for former runner): 30–40 minutes: 5 min brisk walk warm-up, 25 min pool running intervals (1.5 min moderate / 1 min easy), 5 min cooldown. - If you choose to continue light running: shorten duration, slow pace, use soft surfaces, and reduce weekly mileage by 30–50% if you experience leaking, pelvic heaviness, or pain. 2) High-load squats and weighted resistance → Bodyweight and guided resistance - Replace barbell back squats with: - Wall-supported squats with a stability ball behind the back (3 sets x 12–15 reps). - Box squats to limit depth and avoid excessive pelvic floor load (3 x 8–12). - Goblet squats with light weight only if tolerated and without breath-holding (start with 5–8 kg and reduce as pregnancy progresses). - Example progressive plan: - Weeks 1–12: 2 sessions/week of 3 x 12 controlled bodyweight squats. - Weeks 13–28: Replace with wall-ball squats, 3 x 12, focus on hip hinge and pelvic floor engagement. - Weeks 29+: decrease range of motion and frequency to 1–2 times/week; prioritize mobility and stability. 3) Planks and traditional abdominal crunches → Safe core work - Avoid long-duration front and side planks and traditional full sit-ups/crunches that produce bulging of the linea alba. - Replace with: - Pelvic tilts (supine or supported): 3 sets x 10–15 - Bird-dog: 3 sets x 8–12 each side, focus on neutral pelvis and gentle core engagement. - Heel slides (supine early pregnancy or side-lying later): 3 x 8–12 each side. - Modified standing core work such as “standing anti-rotation” with band (Pallof press), 3 x 10 each side. - Test for diastasis: press gently along the linea alba during a small crunch—if a gap >2 finger-widths and bulge occurs, avoid loaded front core work and consult a pelvic floor therapist. 4) Plyometrics/Jumping → Controlled power and low-impact plyometrics - Substitute with single-leg step-downs from low boxes, controlled tempo lunges, and small bounds in water. - Example: 3 x 8 controlled step-downs each leg, emphasizing knee alignment and soft landing. 5) Heavy deadlifts/overhead lifts → Hip-hinge pattern with lighter loads and more reps - Maintain hip-hinge mechanics with kettlebell deadlifts at reduced weight; avoid heavy maximal lifts. - Example: Kettlebell Romanian deadlift: 3 x 10 at a comfortable load; exhale on exertion. 6) Supine exercises after 20 weeks → Incline or side-lying - For core or chest work, perform exercises on a 30° incline bench or on your left side to avoid vena cava compression. - Avoid flat supine holds longer than a couple of minutes—especially during and after the second trimester. Practical cues for pelvic floor during exercise: - Think “gentle lift and hold” rather than pushing down. - Practice brief holds (3–5 seconds) then relax; repeat 10 times, 2–3 times per day. - Integrate short pelvic floor contractions before exertional tasks (lifting groceries, standing up) — called “the Knack.” Real example 1 — Anna, 34, recreational runner, 14 weeks: - Baseline: ran 25–30 miles/week pre-pregnancy. - Plan: Replace 3 of 5 weekly runs with pool running and elliptical; shorten long run by 40% and reduce pace. Add 2 strength sessions with bodyweight and light kettlebell focusing on posterior chain and pelvic floor. - Outcome: Maintained cardiovascular fitness with no pelvic symptoms; transitioned back to run/walk running postpartum at 12 weeks following pelvic floor clearance. Real example 2 — Maria, 29, strength athlete, 10 weeks: - Baseline: regular heavy squats and deadlifts. - Plan: Transition to controlled goblet squats, hip hinge movements with light kettlebell, and higher reps for strength endurance. Avoid valsalva; exhale on lift. Work with pelvic floor phys to learn coordination. - Outcome: Continued strength training in pregnancy without pelvic floor dysfunction; avoided heavy maximal attempts. ## Exercise programming by trimester — practical, trimester-specific guidance Pregnancy is dynamic; exercise needs and tolerances change. Use this trimester-based framework to design workouts that are safe, effective, and realistic. First trimester (weeks 0–13) - Goals: maintain fitness, manage nausea and fatigue, establish pelvic floor and breath control. - Frequency: 3–5 days/week of mixed cardio + strength. - Intensity: moderate; use the talk test. - Sample week: - 2 strength sessions (30–40 min): full-body, bodyweight and light resistance, pelvic floor integration. - 3 cardio sessions (20–40 min): brisk walk, elliptical, or pool intervals. Second trimester (weeks 14–27) - Goals: adapt to shifting center of gravity, focus on posture and pelvic stability. - Frequency: 3–5 days/week, but listen to fatigue. - Key modifications: avoid supine exercises >2–3 minutes; reduce impact; stop heavy lifts. - Sample session: - Warm-up 8–10 min - 20–25 min moderate elliptical or pool run - Strength circuit (2 rounds): wall squats 12, dumbbell row 12, bird-dog 10/side, glute bridges 15 - Pelvic floor routine and cooldown Third trimester (weeks 28–40) - Goals: maintain mobility, preserve strength for delivery and postpartum recovery. - Frequency: 3–4 days/week, shorter durations. - Focus: mobility (hips and thoracic spine), pelvic floor endurance, breathing and relaxation for labor preparation. - Sample session: - 30 minutes total: 20 minutes brisk walking or pool, 10–15 minutes gentle strength and mobility. When to reduce or stop exercise during pregnancy - New or worsening pelvic pain, vaginal bleeding, regular painful contractions, leakage of fluid, dizziness or fainting, chest pain, persistent shortness of breath at rest, decreased fetal movements in the third trimester — stop and contact your provider. - If experiencing urinary incontinence or pelvic heaviness with activity, reduce impact and seek pelvic floor assessment. ## Pelvic floor, diastasis recti, and postpartum implications — expert action plan Because the pelvic floor and abdominal wall take the brunt of pregnancy changes, proactively managing them prevents long-term dysfunction. - Early assessment: ideally see a pelvic floor physiotherapist in pregnancy if you have prior pelvic surgery, incontinence, prolapse symptoms, high-impact sport history, or abdominal surgery. - Screening for diastasis recti (DR): - Self-screen: supine with knees bent, lift head slightly and feel with fingers above, at, and below the navel for separation. If gap >2 finger-widths or there is a visible coning/bulge, consult a specialist. - Avoid heavy front-loaded abdominal exercises if you have a significant DR; instead use gentle transverse abdominis and pelvic floor rehabilitation. - Rehabilitation approach (pregnancy and postpartum): - Teach optimal breathing patterns (diaphragmatic breathing with pelvic floor co-activation). - Start with low-load transverse abdominis activation (draw-in) and progress to functional integration (standing anti-rotation). - Add graded loading: from static holds to dynamic movement as closure improves. - Postpartum return-to-run example protocol (very general — individualized with clinician clearance): - Wait until cleared by your provider (commonly 6–12 weeks postpartum). - Ensure pelvic floor strength (no significant leaking, no prolapse symptoms) and a stable DR (2 finger-widths or a bulge when you contract, avoid loaded forward abdominal work (planks, sit-ups) and seek a pelvic floor/diastasis specialist. Safe early exercises include pelvic tilts, heel slides, bird-dog, and standing anti-rotation (Pallof press). Progress gradually and focus on breath and pelvic floor co-activation. ### When should I stop exercising during pregnancy and call my doctor? Stop and seek medical advice if you experience: - Vaginal bleeding, regular painful contractions, or fluid leakage - Dizziness, faintness, chest pain, or severe shortness of breath - New or worsening pelvic or abdominal pain - Sudden severe swelling or persistent severe headache or visual changes (signs of preeclampsia) - Reduced fetal movements in the third trimester If in doubt, pause and call your clinician. ### What should I prioritize to protect my pelvic floor during pregnancy and postpartum? Prioritize: - Learning correct pelvic floor activation (gentle lift and hold) from a trained pelvic floor physiotherapist. - Avoid prolonged high impact and heavy Valsalva. - Integrate pelvic floor contractions into daily activities (bracing before lifting). - Gradual return to exercise postpartum following clinician clearance, with focus on core and pelvic floor rehabilitation before resuming high-impact or maximal load activities. - Consider professional assessment if you experience incontinence, pelvic pain, or prolapse symptoms. --- This guidance is practical and individualizable: you can keep exercising in pregnancy but should avoid or modify high-impact, heavy-load, and abdominal-straining movements to protect the pelvic floor and abdominal wall. If you want sample printable workout templates tailored to each trimester, pelvic floor exercise videos, or clinician-selected supports, visit our [shop](/shop) or learn more on our [related topic](/blog).