Let’s face it. There’s no shortage of opinions about your pregnancy workout and exercise. From outdated advice to well-meaning comments from friends or family, it can be tough to separate fact from fiction.
At Continuous Motion Physical Therapy in Goodyear, we help active women, athletes, and moms-to-be stay strong, move with confidence, and prepare for postpartum recovery. Here’s the truth about five myths we hear most often from our pregnant and postpartum clients.
Myth 1: You Should Avoid Exercise During Pregnancy or Only Do What You Did Before.
Reality: Exercise during pregnancy is safe for most women—and recommended by the American College of Obstetricians and Gynecologists. They advise at least 150 minutes of moderate-intensity exercise per week.
Benefits of regular exercise during pregnancy include:
- Reduced risk of excessive weight gain
- Lower chance of pre-term birth or low birth weight
- Decreased risk of cesarean delivery
- Better management of gestational diabetes
- Lower blood pressure and reduced risk of hypertension
You also don’t have to stick to your pre-pregnancy workouts. With the right modifications, you can safely start or adapt a program to support your changing body.
Myth 2: You Can’t Work Your Core While Pregnant
Reality: Core training during pregnancy is important—just not with traditional crunches or sit-ups.
Your core includes:
- Deep abdominal muscles
- Diaphragm
- Pelvic floor
- Back muscles
Learning to engage and coordinate these muscles during pregnancy:
- Prepares you for labor
- Reduces strain on the pelvic floor
- Improves postpartum recovery
Myth 3: You Don’t Need Pelvic Floor Therapy Unless You Have Symptoms
Reality: Pelvic floor therapy is for prevention as well as recovery. Think of it like car maintenance—you don’t wait until it breaks down.
Pelvic floor therapy during pregnancy can help you:
- Prepare for birth with confidence
- Contract and relax your pelvic floor effectively
- Coordinate breathing with movement
- Maintain mobility and control for daily activities
In many European countries, postpartum pelvic floor rehab is routine for every woman—whether or not symptoms are present. It’s time to make that the norm here.
Myth 4: Back and Pelvic Pain Are Just Part of Pregnancy
Reality: While 50–70% of pregnant women report back or pelvic girdle pain, common doesn’t mean normal.
Pelvic floor and orthopedic physical therapy can:
- Identify the root cause of pain (often different from where it’s felt)
- Teach stabilization techniques for the spine and pelvis
- Improve hip and core strength
- Help you stay active without discomfort
Pain is your body’s way of asking for support—don’t ignore it.
Myth 5: Lifting Weights During Pregnancy or Postpartum Is Dangerous
Reality: Losing strength during pregnancy can be more harmful than lifting. Safe, guided lifting improves posture, reduces injury risk, and helps with labor preparation.
Lifting doesn’t just happen in the gym—it’s part of daily life:
- Carrying groceries
- Picking up children
- Moving laundry
- Lifting a car seat
Postpartum lifting tips:
- Rebuild core and pelvic floor coordination first
- Progressively load the body for safe strength gains
- Learn proper breathing and bracing techniques
- Address any symptoms like leaking, heaviness, or pain
The Bottom Line On Your Pregnancy Workout
Pregnancy is the perfect time to build a strong foundation for long-term health. Whether you’re a seasoned athlete or new to exercise, Continuous Motion Physical Therapy in Goodyear, AZ can guide you safely through every trimester and into postpartum recovery.
Ready to feel strong during pregnancy and beyond?
Schedule your Free Total Body Diagnostic Session with our pelvic floor and orthopedic specialists atl 623-343-8706.
Pregnancy Workout Myths – FAQ
1. Is it safe to start exercising if I wasn’t active before pregnancy?
Yes—most women can safely begin a moderate-intensity program during pregnancy with proper guidance. Always check with your healthcare provider and start slowly, focusing on low-impact movement, strength, and mobility.
2. How do I know if an exercise is too much for my pregnant body?
Stop or modify if you feel pain, dizziness, shortness of breath, leaking, heaviness in the pelvis, or unusual fatigue. Listen to your body and work with a pelvic PT specialist.
3. Can core training prevent diastasis recti?
While no exercise can guarantee prevention, proper core training can reduce risk and improve healing postpartum by teaching you to manage pressure and load.
4. When can I lift weights postpartum?
Every recovery is different, but it is recommended to see a pelvic floor physical therapist to ensure appropriate use of pelvic floor muscles and pressure management.
5. Do I really need pelvic floor therapy if I had no tearing or symptoms after birth?
Yes—just like you’d rehab after any major physical event, your pelvic floor and core deserve assessment and support to restore full function, even if you feel “fine” now.
