Training Tips for When You’re Pregnant and Wobbly

"The thought of falling can be enough to make some pregnant people skip activity entirely, understandably so. But relaxin itself is unlikely to affect your risk of a tumble", says Proulx. "What could", she says, "is your growing belly, which changes your centre of mass and thus your muscular coordination. Your muscles power through to support the centre of your body and keep it stable. During pregnancy, they no longer anticipate and react as they should", she explains. "That does not mean you will waver because you have a bump. It just means that you should be aware of, and potentially avoid, activities that pose a legit fall risk, knowing the change in coordination could make your risk even greater".

"These activities differ for everyone based on their experience, but the idea is to stick with ones you know and love or make reasonable changes", says Dr Crawford. "For instance, if you like to fly down the streets on a bike, move to a stationary one to cut the chance of a spill. Sports like downhill skiing, rollerblading and ice skating are generally not recommended after the second trimester for obvious reasons, though you should check with your doc if you're an experienced athlete and want to consider continuing. You may find that getting out in the fresh air on a hike instead is enough. And of course, trying low-impact exercise like prenatal yoga or strength workouts for the first time should be totally fine" (and may even be ideal—keep reading), says Proulx.

"Even if you're feeling like an air dancer, pregnancy is not the time to actively work on your flexibility", says Proulx. "For most people, holding a stretch at its end range or sitting in one stretch for longer than 30 seconds, say, at the end of your workout, can challenge the joints that are already softened", she says. Not to mention, long holds might not feel so good either.

A safer focus? "Active mobility, or intentionally moving your muscles and joints through their range of motion, especially around the hips, spine and chest", says Proulx. She recommends antenatal yoga to feel more open and less tense and to improve your muscular control. (Remember the change-in-coordination thing?) "If you feel soreness or pulling in any joint when you're in a pose, skip it or take a modification", she says. Feeling like you're sitting too deep in a stance? Grab a bolster, block or any stable surface for more support.

"While relaxin won't necessarily make you unstable, it can make you feel as though you are", says Proulx. Same goes for that expanding belly of yours. "That's why strength-training your glutes, hips and core is so important: it can build a more solid foundation so you feel more supported despite the increased laxity in your ligaments and changing centre of mass", says Battles. "There's no reason to fear lifting now, but especially as your pregnancy continues, your hormones shift and your body structure changes, just don't push yourself to your limits", she says. In other words, no need to flirt with the heaviest kettlebell at the gym.

"Round ligament pain (discomfort near the hips or groin), pressure in the vagina or a cone shape around your abs are signs you need to switch things up", says Proulx. "Try taking deep inhales and exhales from your belly, not your chest; reducing the load and number of reps you do; and perhaps shifting your body position".

And if you do ever feel like a noodle in sneakers? Hey, at least you'll be an al dente one.