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Home › Articles › Exercise in Pregnancy › Ask Fit Mama!

Ask Fit Mama!

Buns of Steel Mom Leisa Hart Answers Your Fitness Questions

By Donna Smith

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  • Pain
  • Vaginal bleeding
  • Dizziness or feeling faint
  • Increased shortness of breath
  • Rapid heartbeat
  • Difficulty walking
  • Uterine contractions and chest pain
  • Fluid leaking from vagina
Q. Can I continue to do yoga?

L.H. Absolutely! Yoga is a wonderful way to tone your body, rejuvenate your mind and bond with your baby. You may need to modify your practice. Here are a few things to avoid: excessive heat, breath holding, inversions, prolonged standing, front lying or back lying postures, jumps, hyperextension and over stretching.

Q. What exercises should I avoid now that I'm expecting?

L.H. High-impact, high-intensity exercises should be avoided or eliminated as well as those requiring sudden changes in direction. Stick with walking, swimming, low-impact aerobic dance, yoga and toning classes, to name a few. Listen to your body and rest often.

Q. What do you think is the most important thing for a woman to know regarding exercise and pregnancy?

L.H. The most important thing to keep in mind during pregnancy is the safety of your growing baby. While you may be physically capable of exercising at high intensities, is it worth risking the safety of your little bundle? Take it slow and enjoy this special time!

Stay Loose

Try these stretches throughout the day, holding each one for at least 15 seconds, to keep your muscles loose and relaxed:

Neck Stretch – Standing or sitting with back straight and arms relaxed, gently bend chin toward the chest. Roll head to the right and then to the left, avoiding bending the neck backward.

Hip Flexor Stretch – Stand in a split stance – one leg forward and one leg back – holding onto a chair for support. Bend at the knees and contract the buttocks, lengthening the front of the hip.

Inner Thigh Stretch – Sit on the floor with the soles of feet together and hands on ankles. Gently press knees toward the floor using the elbows.

Calf Stretch – Sit in a chair with back straight, head up and one leg straight out in front of you. Place a towel or resistance band around the bottom of the foot and gently pull the toe toward the shin.

Shoulder Stretch – Standing or seated with back straight and arms relaxed, slowly rotate your shoulders in a circle forward, upward, backward and downward.


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