Exercising while pregnant often requires adjustments to a person’s routine. Using a rowing machine is generally considered a safe and effective form of prenatal exercise, provided you have clearance from your healthcare provider. Rowing offers a full-body, seated workout that minimizes the impact on joints, which is a significant advantage as the body changes. This low-impact activity provides both cardiovascular and strength training, making it an excellent option for maintaining fitness throughout all three trimesters.
Benefits of Rowing During Pregnancy
Rowing is an efficient way to engage up to 86% of the body’s musculature, utilizing the legs, core, back, and arms in a single, fluid motion. This comprehensive muscle engagement strengthens the large muscle groups that support the growing weight of the baby and uterus. Strengthening the back and postural muscles is particularly beneficial, as it can counteract the increased lumbar curve that often causes back discomfort during pregnancy.
The seated position makes rowing a non-weight-bearing activity, reducing strain on the ankles, knees, and pelvic floor. As pregnancy hormones relax the ligaments, the low-impact nature of rowing protects these vulnerable joints from excessive stress. Maintaining cardiovascular fitness supports healthy circulation, which can help mitigate common issues such as swelling and fatigue. Consistent exercise can also improve overall stamina, potentially aiding in a smoother labor and postpartum recovery period.
Adjusting Your Rowing Technique
As the abdomen expands and the center of gravity shifts, several technical modifications are necessary to ensure comfort and safety on the rowing machine. A primary adjustment involves modifying the foot placement on the foot stretchers. Moving the foot straps or foot plate to a lower setting allows for a slightly wider knee stance and a more open hip angle at the catch position, accommodating the growing belly and reducing abdominal compression.
You should also widen the stance of the feet slightly, allowing the knees to track slightly outward during the drive phase of the stroke. This provides more room for the abdomen, preventing the chest from colliding with the knees or the handle. This change in foot position aids in maintaining proper balance, which can be easily disrupted by shifting body weight.
Reducing the intensity of the workout is a necessary modification. Instead of focusing on maximal speed or distance, aim for a Rate of Perceived Exertion (RPE) where you can comfortably maintain a conversation throughout the exercise. A significant technical change is eliminating the backward lean, or “layback,” at the finish of the stroke. Remaining upright protects the abdominal muscles from unnecessary strain and helps prevent excessive pressure on the core and pelvic floor.
When pulling the handle, bring it toward the middle or upper chest, rather than the lower rib cage, to ensure the handle does not strike the abdomen. Exercising caution when mounting and dismounting the machine is also important, as the change in center of gravity can affect stability. Use controlled movements to get on and off the machine, and consider using a padded seat if the standard seat becomes uncomfortable.
Safety Signals and When to Stop
Listening closely to your body is the most important safety rule for exercising during pregnancy. You should immediately cease rowing and consult a healthcare provider if you experience any of the following warning signs:
- Vaginal bleeding or fluid gushing/leaking from the vagina.
- Regular, painful contractions.
- Sudden chest pain.
- Persistent severe pain in the abdomen or pelvis.
- Unexplained shortness of breath that occurs before starting exercise.
- Dizziness, lightheadedness, or feeling faint (indicators of high intensity or dehydration).
- Swelling or pain in the calf (potential sign of a blood clot).
Avoiding overheating is another important safety consideration, especially during the first trimester. Ensure you are adequately hydrated before, during, and after your session. If you feel excessively warm or notice a headache or nausea, stop, cool down, and drink water. Always discuss your exercise plan with your obstetrician before beginning or continuing any physical activity.