Spinning While Pregnant: The Dos and Don’ts Of Spin Classes While You’re Pregnant

by | May 23, 2019 | Training

Can you take a spin class while you are pregnant?  If you attend a weekly spin class or enjoy cycling on a stationary bike at the gym, don’t think you need to give up now that you’re pregnant.

In fact, spinning and stationary cycling are safe and excellent low-impact exercises for pregnant women, as they can get your heart rate up without the dangers of the road or the risks of falling off.

If you are planning on exercising or taking a spin class while pregnant, there are certain factors you need to consider for your (and your baby’s) health and safety.

We’ve done all the research for you.

Stationary bikes and spin classes are great exercise options during your first trimester because they are low-impact and don’t require any balance.

Spinning classes are also great for pregnant women because you are not only in front of an instructor, but you also have handlebars for when you feel off balance, and you can stop for a break if needed.

The most important thing about about spinning while pregnant is that it doesn’t have to be too intense or too easy (if you are pregnant, you should stick in the mild to medium intensity range).

You can adjust the tempo according to your own specific stamina and rhythm.

There are many benefits of spinning and stationary cycling, especially when pregnant.

Benefits of Spinning While Pregnant

  • Eases Back Pain
  • Boosts Your Mood
  • Improves Sleep
  • Relieves Stress

Spinning can also burn extra fat gained from pregnancy, build muscle and cardio endurance, and more.

It also gives you a chance to focus on your breathing, which can come in handy during birth.

In order to reap these benefits, it’s important to do the exercise correctly (and safely) and follow our 10 tips for spinning while pregnant.

10 Tips for Spinning While Pregnant

1. Tell the Instructor:

Before starting a class it’s a good idea to give the instructor a heads up, especially if you aren’t showing yet.

It’s easy to work yourself too hard when an instructor is pushing you.

This way, by letting them know ahead of time, they will understand why you may need more breaks or have to slow it down a bit.

Pro Tip: You also shouldn’t be competing with other people in your class. Pregnancy exercise is about maintaining fitness, not improving your old personal best or competing with others. Take the class with ease and enjoy it.


2. Adjust the Handlebars:

This is especially important for pregnant women, as a pregnant belly greatly throws off balance.

Adjusting the seat and handlebars on your stationary bike helps relieve stress on the lower back.

By raising and bringing the handlebars closer to you, it forces you to sit back more instead of leaning forward, which gives you more room for your baby bump and also helps with your balance as you’re pedaling.

Pro Tip: Arrive at your class a few minutes early so you can properly adjust your bike. If you are experiencing some lower back pain or discomfort (which is common in pregnancy), move your seat higher up and push your arms down by your sides to allow for some relief.


3. Warm Up & Cool Down:

You should be warming up and cooling down before and after every exercise, but this is especially important for pregnant women.

Steadily increasing and decreasing your heart rate and blood pressure before and after working out is good for you and the baby. It also helps prevent your muscles from getting stiff and sore.


4. Take Breaks:

Remember that you can take breaks as needed. After all, that is why you let the instructor know about your bump.

If you feel the need to take a break, need some more water, or have to use the restroom, do it.

Don’t torture yourself for the sake of the workout. Make sure you and your baby are safe and hydrated.


5. Modify Intensity:

If you think you need to take it slow, take it slow. You don’t have to stick with the intensity of the class or the instructor.

You are not there to compete, you are there to maintain you and your baby’s health.

If you have an instructor, scale what they are doing down to your abilities in order to give you and your baby the most beneficial workout.


6. Stay Hydrated:

It’s important for everyone to stay hydrated during any type of exercise.

Keep a bottle of water handy on or next to your bike and remember to take regular sips.

It’s also important to drink plenty of water before, during and after your session.

P.S. Who cares if you need to pee all the time? That’s what your unlimited pregnancy breaks are for!


7. Listen to Your Body:

Listen to your body throughout your workout! If you need a break, take one.

If you need to slow down, do it. If you need more water than others, drink it!

The most important part about pregnancy is listening to the needs of your body!

Especially when exercising and spinning while pregnant.


8. Stay Seated:

This is ultimately your choice, however, many pregnant women tend to find it more comfortable to stay seated for the duration of their spin classes.

Standing up is much more intense, adds pressure to your joints and can be harder to balance.

Pro Tip: Try to engage your pelvic floor to support the weight of the baby while you’re spinning. The extra support will protect and support your low back and allow for some relief.


9. Build Up Gradually:

Like most exercises, it’s best to stick with what you were doing pre-pregnancy so you don’t make any other big changes.

However, if you are new to spinning, start by building up gradually.

Increase your time and pace slowly until you feel comfortable with a full on session.

Pro Tip: If you haven’t exercised in a while, start by working out for 5 minutes a day until you feel comfortable enough to join a class.


10. Don’t Overwork Yourself:

Just like it’s important to listen to your body, it’s important that you don’t overwork yourself!

You want to make sure you and your baby stay healthy, so make sure to take breaks as needed and drink plenty of water.

If you feel like you can’t last a full class, leave half-way through.

Don’t feel embarrassed, you’re pregnant for God’s sake!

Pro Tip: During any type of exercise you should be able to carry on a conversation. If you are so winded you can’t speak, it’s time to slow it down or take a break.


Many doctors recommend to keep yourself moving and active during your pregnancy (if you don’t have any other health risks).

Spinning is a safe and low-impact form of exercise that gets your heart rate up, increases endurance, burns extra pregnancy fat, and more.

Just remember to listen to your body while you are working out to ensure the safety of yourself and your baby.



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