Using the elliptical while pregnant is a great way to exercise in a low-impact and safe way. However, there are some dangers including an increased fall risk. An OB-GYN shares tips for safe use of an elliptical while pregnant.
When I couldn’t run during pregnancy, I relied on the elliptical trainer to maintain my cardiovascular fitness. Using the elliptical while pregnant is an amazing way to stay active and healthy.
Indeed, the American College of Obstetricians and Gynecologists (ACOG) has long recommended that expectant women with uncomplicated pregnancies exercise for 30 minutes on most or all days of the week. This is because there are benefits for both mom and baby from regular exercise.
But some people wonder, can you use an elliptical while pregnant? Yes, in fact, the elliptical is a wonderful tool for pregnant women.
What makes pregnancy and elliptical machines a match is because it is low impact making it easy on the joints, adjustable, and temperature controlled. You can adjust your stride, speed, incline and resistance–and also stay close to home and near water and air conditioning (unlike when running outside). Ellipticals are also smooth—no chance of tripping on rough terrain. And, like running, ellipticals still provide a full-body workout.
Related: Complete Guide to Running While Pregnant
That said, there is a risk to using the elliptical while pregnant. There is a chance you could fall, hit your belly, hurt your back, or over-exert yourself.
I connected with Dr. Jaclyn van Nes, OB-GYN and mother runner, asking, “is the elliptical safe during pregnancy?”
Dr. van Nes says that the elliptical is safe during pregnancy and shares tips for your pregnancy elliptical workout so that you can stay fit during pregnancy—and safe!
Let’s go!
Related: Can You Run a Marathon While Pregnant?
1. Consult your doctor.
As with any exercise routine, don’t start one without talking to your doctor first. You’ll want to get the all-clear from your OB-GYN to ensure you have no health risks before starting the elliptical.
If your doctor has cautioned you to avoid strenuous exercise during pregnancy, ensure you know your limitations (such as staying within a certain heart rate zone for no longer than X time).
This is especially true if you haven’t used the elliptical before becoming pregnant. It is a general rule of thumb to not try anything new while pregnant. If you do, make sure you start slow and controlled and with someone watching you to ensure you don’t fall!
2. Watch your form.
You will want to stand tall when using the elliptical while pregnant and avoid hunching your back over the screen. This can cause back pain, make your pregnancy elliptical workout less efficient, and increase your fall risk. Standing straight will also prevent you from hitting your belly against the machine.
Keep your head over shoulders and shoulders over hips with legs slightly bent at all times. Swing your arms by your sides.
Related: Can You Drink Electrolytes While Pregnant?
3. Use the handrails.
As your center of gravity is off with the growth your baby bump, your risk of falling increases. For this reason, use the handrails to help you keep your balance. Keep your grip loose so you can maintain good form. Eyes should be either ahead of you or at the screen (where you may be streaming your favorite Netflix show!).
Also, always use the handrail when getting on and off the elliptical!
4. Hydrate!
Hydration is extra important for pregnant women as their fluid and electrolyte needs increase, notes Dr. van Ness. Ensure you pre-hydrate with about 16 ounces of fluids and 400 mg of sodium (if you are working out for an hour or more) and keep a water bottle with you on the elliptical. Take a couple of sips ever 5 minutes or so.
If you feel dizzy AT ALL, slowly get off the elliptical. If you must use the bathroom from your hydration, guess what!? You likely have one close by (unlike if you were running outside!).
Related: Your Pregnant Running Nutrition Guide
5. Fuel!
Just as you would before a run, make sure you don’t get on the elliptical without fuel in your belly. Aim to eat a salty carb-rich snack of about 200-300 calories about an hour before starting on the elliptical.
This will ensure you have the energy for a good workout and don’t risk passing out!
Related: Energy Gels, Running, and Breastfeeding: Safe or Risky?
6. Adjust your effort.
Ellipticals are amazing because you can adjust pretty much everything about them—the incline, speed, RPMs, and resistance. If you feel like the effort is too high, you can just push a button and allow yourself to recover.
I love to do intervals on the elliptical to help pass the time, and I love that you can scale how hard you work exactly to how you are feeling that day. You never have to worry about going out too fast—you can stay within your limits.
Related: Pregnancy Core Workout
7. Warm-up and cool-down.
Never skip your warm-up and cool-down on the elliptical. Take at least 5-10 minutes of easy effort before increasing your effort or doing any ellipticals. Take another 5-10 minutes to cool down before stepping off the machine.
Related: 17 Lessons from Runners to Mentally Prepare for Labor
8. Stop if something doesn’t feel right.
Dr. van Ness advises pregnant women to stop if they feel pain or have vaginal bleeding. Trust your gut. If it feels like it’s too much or something feels not right, stop! While Dr. van Ness is a fan of the elliptical machine, she also cautions pregnant women to be safe and use their best judgment.
Related: Best Energy Gels for Pregnant Runners
9. Hire a running coach.
A running coach (like me!) who has experience working with pregnant women can guide you in safe pregnancy elliptical workouts and help you fold cross-training on the elliptical into your exercise routine.