Zumba While Pregnant: How to Do Zumba with a Baby on Board

by | May 23, 2019 | Training

Zumba is a fun way to get your body moving and burn some calories, but can you do it with a baby on board?

Let’s find out!

Pregnant women can maintain a healthy weight and fitness level by engaging in low impact Zumba moves.

Exercising and taking a Zumba class while pregnant is also great to keep the energy levels high, relieve stress, and so much more.

However, there is a safe way to exercise and do Zumba during your pregnancy.

Zumba is a high-intensity workout regime which usually involves several fast movements, including hip and belly moves.

The good thing about doing Zumba while pregnant is that Zumba routines can be easily modified to accommodate the needs of pregnant women.

This can include things like a less intense pace, easier moves for balance and endurance, and more.

Many pregnant women prefer dancing workouts like Zumba for it is a dance-based fitness with a little dash of fun.

Benefits of Zumba while pregnant may include gaining flexibility and increased energy levels which can help ease the typical pregnancy discomfort.

Here are our 7 tips for doing Zumba while pregnant.

1. Tell the Instructor:

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

That way, they will understand your needs during the routine and they might even give you extra tips or alternatives for some of the moves.

It’s pretty easy to work yourself too hard when an instructor is pushing you, so make sure to go at your own pace.

Pro Tip: Zumba classes are supposed to be fun and pregnancy exercise is about maintaining fitness, not perfecting your moves, dancing better, or getting a better workout than other people in the Zumba class. Take the class with ease, enjoy it, dance your heart out, and have fun.


2. Keep It Low-Impact:

In a dance-inspired fitness class like Zumba, it’s easy to get wrapped up into the high-intensity, high-impact moves and the beat of the music.

Talk to your instructor about trading out some of those high-impact moves like jumping and bouncing, which can throw off your balance even more with a growing belly so you can keep your Zumba routine low-impact for you and your baby.


3. Don’t Dance Too Hard:

A rule of thumb for pregnancy exercise: don’t go too hard where you can’t have a conversation with someone.

We know the music and choreographed routines can get fun and spike your energy, but don’t dance so vigorously that you can’t sing along to the music or have a conversation.

Zumba classes are about fun and if you’re breathing so heavily in Zumba class that you can’t even chat with a classmate, you’re probably working too hard — for both you and your baby.

So slow down and reduce the intensity of those dance moves. Keeping a steadier heart rate and blood pressure during your workout is good and healthy for you and the baby.


4. Drink Plenty of Water:

It’s important for everyone to stay hydrated during any type of workout or exercise class. Keep a bottle of water handy and remember to take regular sips when you need to.

It’s also important to drink plenty of water before, during and after your Zumba class to make sure your body is working properly, thus avoiding dehydration and lack of oxygen to your organs and your baby.

Drink that water! Who cares if you have to pee 5 times?!

Pro Tip: Drinking too much water may cause uncomfortable stomach cramps or make you waterlogged, which can cause you to throw up if you exert yourself too hard (we know you don’t want any more of that). Although it is important to stay hydrated, don’t go overboard with it out of worry. Just take a few sips here and there. It is recommended that pregnant women drink at least 10-12 cups of water per day, and another 3-4 glasses when exercising.


5. Wear Breathable & Supportive Clothing:

You’re going to be moving around a lot in a Zumba class, so it’s important to wear breathable clothes that you are supported and comfortable in (and that you can dance in!).

Wear pants and a top that will also keep your belly (and back) supported as you dance through the Zumba routine.

It also helps to get a well-supported sports bra.

Breathable clothes that wick moisture away from the skin are great at regulating your body temperature during exercise, which is especially important for the health of you and your baby.


6. Modify Intensity:

Many Zumba routines can be modified to be more comfortable for pregnant women.

If some routines or moves make you uncomfortable or are too difficult, use your own judgment and take it slow. You don’t have to stick with the intensity of the class or the instructor.

Remember that you are there to maintain you and your baby’s health.

Feel free to scale down what your Zumba instructor is doing to your own abilities in order to give you and your baby the most beneficial Zumba workout while pregnant.


7. Listen to Your Body:

Although it’s important for everyone to listen to their bodies during workouts, it’s especially important while pregnant to ensure the health of you and your baby.

If you need to slow down, do it.

If you need more water than others, drink it! If you need a break, take it.

The most important part about pregnancy is listening to the needs of your body! Especially when exercising and taking a Zumba class while pregnant.

Pro Tip: Don’t overwork yourself! During pregnancy, an intense activity like Zumba can lead to breathlessness, fatigue and overstraining, which may cause risks. So make sure to listen to your body, don’t dance too hard, and stay hydrated.


High-impact Zumba routines and moves can be modified to accommodate pregnant women and their growing bellies and make it more comfortable for both them and their baby.

Follow our 7 tips to ensure that you have a fun and safe Zumba exercise while pregnant.

You Might Also Like

Atlanta Zumba Classes: Top 10 Zumba Classes in Atlanta, GA

Zumba is a fast-paced, fun way to exercise. It has roots in Latin America but has gained popularity across the world. Now, it’s popular all over America, including the Atlanta area. And there’s good reason for that -- Zumba provides a number of benefits, including:...

Bodybuilding Food List – 19 Items That You Shouldn’t Skip

Bodybuilding Food List – 19 Items That You Shouldn’t Skip

You should already know how important the amount of f calories you eat are, now I want to talk about where those calories are coming from and give you a bodybuilding food list that you can print out and take with you to the grocery store the next time you go food...

8 Supplements That Actually Work

8 Supplements That Actually Work

The supplement industry is a billion dollar industry. That's billion... with a B! Your friends, family and co-workers all probably take some sort of supplement, but why is it that not everyone is walking around looking more like the "before" picture than the "after"...