Pregnancy Exercise Myths: What You Really Need to Know
Mama, I know how overwhelming it can feel to navigate all the conflicting advice about exercise during pregnancy. What’s safe? What’s not? It’s a lot to sort through when you’re already dealing with so many changes! That’s why I’m here to set the record straight on three big pregnancy exercise myths that need some serious debunking.
Myth #1: You’re not supposed to do any strength training or weight lifting while pregnant.
Truth: Let’s flip this myth on its head—strength training is not only safe for most pregnancies, but it’s also super helpful. It keeps your muscles strong, supports your growing body, and helps prepare you for the incredible (and physical!) journey of childbirth and recovery.
The trick? Keep it moderate, focus on form, and listen to your body. Think bodyweight squats, light dumbbell presses, or resistance band rows—gentle but effective. Always check in with your healthcare provider to make sure your routine works for you.
Myth #2: Absolutely no core work while pregnant.
Truth: Nope, nope, nope! Core exercises are your best friend during pregnancy. They help you stay stable, protect your back, and keep your posture in check while your body is doing its amazing baby-growing thing.
Traditional crunches may be off-limits, but there are plenty of safe alternatives like modified planks, bird dogs, and pelvic tilts. A strong core can even help with labor and make postpartum recovery smoother. Trust me, your body will thank you!
Myth #3: You should avoid cardio while pregnant, and your heart rate shouldn’t exceed 140 bpm.
Truth: This is a classic case of outdated advice. There’s no magic number for heart rate during pregnancy because every mom’s body is different. Instead, focus on how you feel. Moderate cardio like walking, swimming, or using a stationary bike can be fantastic for keeping your energy up and staying healthy.
Use the “talk test” to guide you—if you can hold a conversation while moving, you’re likely in a good place. And of course, always loop in your doctor, especially if your pregnancy is high-risk or you’re just starting a new fitness routine.
Exercising during pregnancy isn’t about hitting PRs or breaking records—it’s about moving in ways that make you feel strong, confident, and prepared for the incredible journey ahead. You’re doing amazing, mama!
If you’re feeling unsure or need guidance, I’ve got your back. On BGTV, you’ll find a variety of pregnancy-friendly, pregnancy-specific, and postpartum specific categories designed to keep you active, empowered, and strong no matter where you are in your journey.
And there’s never been a better time to join! Our exclusive 6-month membership offer is only available this month. It’s your chance to commit to your goals and unlock everything BGTV has to offer. Don’t wait—this special deal won’t last long!
Remember, staying active can help you feel your best every step of the way. Together, we’ll bust myths, move joyfully, and keep your body ready for this incredible adventure. Let’s keep moving, mama—join me on BGTV today! 💪✨