What sports can you do during pregnancy?

There’s nothing wrong with doing sports while pregnant. In fact, a moderate amount is a good way to keep both mother and baby fit and prepare for a problem-free birth. Our friends at Deutsche Sporthochschule Koln has shared everything you need to know about working out while pregnant.


Why should I do sport while pregnant?

Strengthening your pelvic floor, back and abdominal muscles will help you carry the extra weight of your child. Exercise puts you in a good mood and will get your body fit and healthy for motherhood. We recommend sports that are gentle on your joints such as yoga and pilates.

Our cardiovascular systems are put under some stress during pregnancy, so light cardio is good to strengthen your endurance. For this we recommend walking, cycling, aqua fitness and swimming.

Listen to your body. If you feel unwell or experience discomfort, slow down or take a break. It’s a good idea to workout with a heart monitor to ensure your heart rate stays between 125 and 155 beats per minute.


Sports to avoid

We have bad news for the hardcore Functional Fitness-lovers, volleyballers and horse-riders out there: postpone your training until after birth. The risk of injury in these sports is high and can harm your abdomen which is bad for the baby. The movements can be sudden and jerky and require a lot of strength which will put your body under strain.

There can be a large focus on ab exercises in yoga and pilates classes. If you feel the strain, skip those exercises that are particularly focussed on this area. Your lower abdomen is shortened during pregnancy so you won’t have the same flexibility as before. That’s why there are lots of yoga and pilates classes specifically for pregnant women. Find one near you on the Urban Sports Club site or app.


Hooray, the baby has arrived! What now?

Now that your little one is born you can’t wait to get back to your old routine and training sessions. But it might not be as easy as you thought. Firstly, there’s a little person around who won’t let you go anywhere, and secondly you haven’t been training for several months.

Make sure you don’t overdo it in the first six weeks. You need to reintroduce exercise into your routine slowly. From the sixth week after birth, take special postnatal classes to reactivate your body with pelvic floor and abdominal exercises.

There are many classes available in the USC offering that you can take your baby to, including yoga, functional training, aqua-fitness and Kanga. The goal is to support the mother and child after pregnancy and create a healthy, balanced foundation to everyday life. This isn’t just for mums – dads can go along too!

Our partner LaufMamaLauf offers a wide range of classes for parents with children or expectant mothers in the open air.

Our partner buggyFit also has a wide variety of classes that focus on sports for mothers and babies.

Our partner Mom in Balance spans across many German cities is a great way for new mothers to get back into shape.


Whether before, during or after childbirth, we have tons of classes for your pregnancy needs. Just take a look at the USC homepage to see what classes are on offer in your city.


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    11. March 2019 at 15 h 12 min

    Where exactly on your website/app can people find the “tons of classes for your pregnancy needs”?
    I don’t see such a filter exists anywhere in your homepage or app. thanks

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