Exercise for expectant mothers is not only suggested, but also highly recommended. The benefits for mommy and baby alike are endless with the advantages beginning immediately and lasting a lifetime.

Here are 7 key tips for safe prenatal workouts:

1. Even if you were as fit as an athlete prior to conceiving you should get approval from your doctor or midwife to participate in exercise. Ask your doctor to sign and provide you with a “PARmed-X” for pregnancy. Most reputable gyms and studios will ask for one.

2. Choose an instructor who has at least five years teaching experience in pre and postnatal with certification from a reputable organization. After all you and your baby deserve a safe and intelligent workout.

3. Wear loose, comfortable, breathable clothing.  Avoid pants with strong elastic that cuts into your waist or bras that are too tight around your ribcage.  You want to be able to focus on workout out not adjusting your clothing.

4. Drink water an hour before your exercise class and immediately after class. Dehydration may raise your body temperature, which is not good for your baby.

5. Stay cool. Do not hesitate to ask your instructor to amp-up the air conditioning if you feel hot. You want to avoid overheating while you workout.

6. Do not workout to the point of exhaustion. If you are feeling tired let your instructor know. They can provide you with appropriate modifications so that you can continue to safely workout.

7. Breathe. Breathe in through the nose and out through your mouth. If this is new to you it may take some getting used to, but it’s worth mastering, as it will truly help you through the labor and birth of your baby.