Exercises that should not be done during pregnancy

Pregnancy is a stage that produces changes in every woman . It is not only about psychological changes produced by hormones and that inevitably affect the way of being given that they generate chemical processes that cannot be stopped. There are also the physical changes that are reflected in the human body and that usually lead to a considerable weight gain with the consequent flaccidity .

As is normal, many pregnant women want to take care of their figure during their gestation period so that once the baby is born it is easier for them to return to their initial weight. For this reason, some join sports activities adapted to pre-mothers and others practice exercises or sports on their own to maintain their mobility. However, you have to be careful because some activities can be risky for pregnancy and should not be carried out.

Exercises not to do during pregnancy

Although during the first trimester of pregnancy you can continue doing the same physical exercise although taking some precautions, starting at four months of gestation it is advisable to begin to moderate . That is why there are several exercises that must be carried out with extreme care or that it will be better to park for after delivery:

• • Squats : this is an effective way to tone the buttocks and calves by playing with our own weight, but performing them in the wrong way can lead to injuries. The ideal way is to go down until your knees are bent at a 90 degree angle and stay down for about 10 seconds. However, you have to be very careful to keep the correct posture because bending over during pregnancy can be dangerous , especially in the third trimester. You can always choose to hold on to a chair so you don’t lose your balance and squat slowly and deliberately .

• • Lifting weights : actually lifting weights is allowed for pregnant women as long as the weight is small. More than 5 kilos begins to be treated as heavy weight, so it is best to avoid it . Weight lifting involves holding your breath to gain strength and as a result, oxygen reaches the uterus more difficultly. So even if you are used to this type of exercise, keep in mind that the body changes during pregnancy and the effort supported can vary. However, lifting small dumbbells is highly recommended to gain muscle mass in the arms with different exercise routines.

• Abs : abdominal exercises are recommended during the first trimesters of pregnancy, but you should know that they are not the classic sit-ups that we perform on our backs. Exercises that work the abdominals can be very beneficial as they prepare the muscles in the area for the moment of delivery and can be done while sitting, kneeling or lying on your side. However, the classic sit-ups that we perform on the back are, on the contrary, highly contraindicated because blood pressure decreases with effort and oxygen can be lacking for both mother and baby .

Sports not to practice during pregnancy

Playing sports during pregnancies that are not complicated is a very healthy habit to maintain routines and not neglect the body. However, it is essential to know that there are sports that are too risky and that they should not be practiced to avoid endangering the pregnancy of the baby. Within this list are risky sports, those that require a lot of effort or in which there are blows, probable falls or forced movements .

An example of a sport that should not be practiced during pregnancy is anyone that involves martial arts, such as judo or boxing . From here some are excluded, such as tai chi or similar that precisely help to manage control over the body and mind. There are also team sports such as basketball, soccer or others such as tennis. In short, it is about avoiding those in which there is a risk of harming the baby, either due to sudden movements or blows that may be received.

On the other hand, there are exercises that require great effort , such as athletics, or that have an impact on the pelvic floor and those that are practiced underwater since they require holding the breath, although moderate swimming is recommended. Likewise, it is clear that high-risk sports such as rock climbing, difficult terrain hiking , parachute jumping, snow and mountain sports, paragliding and motor racing should be crossed off the list of activities to do during pregnancy.

Tips for playing sports during pregnancy

If the pregnancy is being complicated, it is better not to practice exercises without first consulting your doctor to decide which ones are the most recommended for you . Every woman’s body is different and, therefore, not all will cope with it in the same way. Likewise, if you practice any activity and feel any discomfort, you should stop immediately and not repeat it again, but rather look for other alternatives or exercises that work the same area but that are not uncomfortable for you.

On the other hand, it is essential that you control your heart rate and that you do not miss your breath to ensure that both you and the baby have enough oxygen. Otherwise complications could arise, as well as if it is not heated and stretched correctly to cool the body. It is essential to avoid injuries such as possible contractures or tears, which are more likely to suffer given the loss of muscle mass that characterizes the periods of gestation.

The practice of physical exercise is highly recommended during pregnancies to improve blood circulation and, although there are activities that should not be done under any circumstances, there are many other options available. It is better not to tempt your luck and go to the safe exercises that are indicated for pregnant women, because without great effort good results are achieved and have the advantage that they are destined to work in the areas most affected by pregnancy without risk of suffering complications.