Cycling or Spin Classes are an excellent, low impact exercise for pregnant and postnatal women. I have been instructing Spin / RPM classes for over a decade and continued to during my first trimester of pregnancy. However, like any forms of exercise during pregnancy and postpartum there are a few tips you need to follow to ensure you are cycling safely and effectively.
Watch my short video below :
5 Tips for safe spinning and cycling during pregnancy and beyond
If you’re not used to riding a bike, joining a spin class offers many of the exercise benefits of cycling without having to worrying about road hazards, balancing on a road bike or wet weather. However as mentioned in my video above there are a few tips you need to be aware of.
- Inform your spin instructor that you are pregnant or postpartum – all instructors should be able to offer some key safety tips.
- Make sure your bike is set up correctly – to protect your lower back and deep core / pelvic floor the bike handle bars need to be as high or higher than the seat. Also when riding keep your eyes ahead or as I cue it to my class participants “eyes on the road” !
- Spin bike seats or the technical term – “the saddle” are really firm. They can be particularly uncomfortable during pregnancy and especially post birth if you have stitches or are recovering from labour. Be aware of these and if it doesn’t feel ok, maybe try the wider seated / back supported bikes found on the gym floor. A Certified Pregnancy and Postpartum trainer can guide you on this – remember your pregnancy recovery is temporary so listen to your body.
- Go at your own pace ! Spin classes are very high energy, in a room with the disco lights and loud music the adrenaline can get pumping. Don’t feel you have to push yourself to exhaustion – ride at about a 7 or 8 out of ten.
- Stay cool – position yourself near a fan in the spin room to ensure you don’t over heat and stay well hydrated. Take small sips of water throughout the class to maintain your hydration and avoid a cramp, which often happens if you guzzle water.
A final word on spin classes during pregnancy and postpartum
Finally, if you are new to spinning or cycling, build up gradually – don’t launch straight into a 45 min session. Listen to your body and increase your time and pace gradually until you feel comfortable. Also tune into what your body is telling you, I stopped instructing spin classes after my first trimester as my belly just felt too large or too close to my knees as I rode on the bike. I switched to the stationary back supported on bike on the gym floor which was much more comfortable for my hips and lower back.
p.s Want to ensure you are exercising safely and effectively during your pregnancy. Grab my comprehensive FREE pregnancy exercise guide right here and if you have any questions reach out to me in my Facebook Community