After the 1st trimester, it is recommended to reduce the time spent exercising and lying flat on your back.

Why? 

The weight of the uterus puts pressure on the central vein, called the vena cava, which can reduce blood flow to the heart and then to your brain and uterus.  Symptoms such as feeling dizzy, short of breath or a bit sick can happen. 

Is Lying on the Back Bad?

For most mothers, it is not necessarily bad; it just needs to be kept to a minimum during the 2nd and 3rd trimesters.   There are medical circumstances, such as your baby having a small gestational weight, that indicate refraining from lying on your back, so it is worth checking with your doctor that you have no medical concerns regarding your pregnancy that mean lying on the back is an absolute no-no.

Some Tips 

• Keep changing your position – so if lying on your back for 1-2 exercises, then alternate with exercises in side lying, sitting, kneeling, and standing positions.
• If you feel any symptoms, such as dizziness, shortness of breath, or feeling a bit sick, immediately change from lying on your back to another position, or use pillows/cushions/other supports under your upper back to lift you at least 45 degrees.
• Keep hydrated during your workouts.
• If you feel the exercises are too easy when modified for pregnancy, add a small Pilates ball or resistance bands, or use adjustable resistance bands to make the exercises harder.
• See below for videos that show examples of modifications to positions you can make during your pregnancy.

Physio Therapy Singapore offers personal training by physios for mums during pregnancy, ensuring exercises are safe and adapted as needed. Click here to see more info about our Pregnancy Training Options.