Indoor Cycling When Pregnant – Things You Need to Know

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Interested in indoor cycling when pregnant? Exercising while pregnant is beneficial for both expectant mothers and their babies. However, ensuring you are doing the right type of exercise at the right intensity and for the right amount of time is essential for maintaining a healthy pregnancy

One of the most popular activities for pregnant women is indoor cycling. As it is a low-impact exercise, it is ideal for pregnant women and less likely to cause joint strain. Not only is cycling indoors a great way to get aerobic exercise during pregnancy, but it also can help ease backaches, prevent pregnancy complications, and strengthen pelvic floor muscles.

However, there are a few things to be aware of before beginning an indoor cycling regimen during pregnancy. This article will cover some of the critical things to take note of in indoor cycling when pregnant.

The advice included in this article is meant for informational purposes only. Please consult your care provider before making any decisions regarding your pregnancy.

{Disclosure: This post contains affiliate or referral links. Read more about that here.} 

Indoor Cycling When Pregnant – What the Experts Have to Say?

Pregnancy is a unique and special time in a woman’s life, and it’s natural to want to maintain a healthy and active lifestyle. 

Indoor cycling is a great, low-impact exercise that can help keep you fit and healthy during pregnancy and can be a nice addition to your pregnancy daily routine

However, it’s essential to take precautions and follow expert advice to ensure the safety of you and your growing baby.

Here are some expert recommendations for indoor cycling when pregnant:

  1. Consult with your doctor or midwife: It’s best to seek medical advice before beginning any workout regimen while pregnant. Speak with your doctor or midwife about your intentions, particularly if you have a high-risk pregnancy. They can advise you on any modifications or restrictions and assist you in determining what is safe for you and your infant.
  2. Use a stationary or spin bike: Using stationary or spin bikes is recommended over outdoor cycling during pregnancy. Stationary bikes provide a more stable and controlled environment than a mountain bike or a road bike, there for reducing the risk of falls or other accidents. 
  3. Adjust the bike to fit your changing body: Raise the handlebars, adjust the seat height, and move the seat forward or back as needed to maintain a comfortable and safe riding position.
  4. Avoid overheating: Overheating can be dangerous during pregnancy, so staying cool during your workout is essential. Wear loose, breathable clothing, and make sure to stay hydrated with some of these pregnancy drinks.
  5. Avoid high-intensity intervals: High-intensity interval training (HIIT) can be too intense during pregnancy, so it’s best to stick to a comfortable and sustainable pace and avoid pushing yourself to exhaustion.
  6. Observe your body: Stop immediately and consult your doctor or midwife if you feel discomfort or pain. Pay attention to your energy levels and do not allow yourself to get overly tired, or exhausted.
  7. Don’t go overboard: While exercising during pregnancy is vital, it’s also crucial to avoid overdoing it. Aim for 30 minutes of moderate-intensity exercise most days of the week, but don’t push yourself too hard.

Benefits of Cycling During Pregnancy

  • Low-impact cardiovascular workout: Indoor cycling provides a low-impact, high-intensity cardiovascular workout that can help improve heart and lung function, increase endurance and energy, and promote healthy blood circulation.
  • Low-risk of injury: Unlike outdoor cycling, indoor cycling is performed in a controlled environment, and the risk of falling or getting injured is lower.
  • Improved mood: Exercise, including indoor cycling, can help release endorphins, the body’s natural feel-good hormones, and help reduce stress and anxiety.
  • Improved muscle tone and strength: Cycling helps build lower body strength, especially in the legs and glutes, which can help prepare for labor and childbirth.
  • Better sleep: Exercise, in general, can improve the quality of sleep, which can be beneficial during pregnancy when many women experience difficulty sleeping.
  • Maintaining weight and healthy weight gain: Indoor cycling can effectively maintain a healthy weight during pregnancy and promote healthy weight gain.

Looking for easy ways to exercise during pregnancy? Check out this pregnancy workout routine.

Cycling Indoors – Pregnancy Time Frame

The time frame for when pregnant cyclists should start and stop riding can vary depending on the individual. 

Pregnant women need to consider their physical and emotional condition, their doctor’s advice, and the trimester of their pregnancy when considering starting or continuing an indoor cycling routine. 

However, there’s a general time frame for pregnancy cycling:

First Trimester:

During the first trimester, you can generally continue your regular exercise routine, but listening to your body and making adjustments as necessary is essential, especially if you are experiencing morning sickness.

If you’re new to indoor cycling, start slowly and gradually build up the length and intensity of your exercises.

Second Trimester:

During the second trimester, your body undergoes significant changes, and you may need to modify your indoor cycling routine accordingly. 

As your belly grows, you may find using a exercise bike with an upright position more comfortable than a recumbent bike. 

It’s also a good idea to avoid high-intensity interval training (HIIT) and focus on steady-state rides instead.

Third Trimester:

During the third trimester, you may need to adjust your indoor cycling routine further to accommodate your growing belly and changes in your center of gravity.

You can switch to a wider, more comfortable seat and adjust the height of your handlebars to reduce strain on your back. 

It’s also important to stay well-hydrated and take frequent breaks as needed.

Here are some more third trimester things to do before baby arrives.

A Guide to Indoor Cycling When Pregnant

Indoor cycling when pregnant can be a tricky balancing act. Of course, you want to stay active and maintain a healthy lifestyle, but you also want to ensure the safety and well-being of your unborn baby.

That’s why we’ve put together this comprehensive guide to indoor cycling when pregnant:

Preparing for Your Ride

Make sure you have a comfortable spin or stationary bike. Adjust the seat and handlebars to fit your height and reach. Consider using a gel seat cover for added comfort.

Dress in comfortable, breathable clothing that will keep you cool during your ride. Wear supportive shoes with non-slip soles.

Bring a water bottle or pregnancy protein shake, and frequently sip it while working out.

It’s essential to adjust the intensity of your workout to your current fitness level and your stage of pregnancy. 

Generally speaking, you should be able to speak without getting out of breath when working out. However, don’t exert too much effort, and rest when necessary.

Lastly, start your workout with a 5-10 minute warm-up to get your heart rate and muscles ready for exercise. You can achieve this by pedaling slowly and against little resistance. 

Stay in the Saddle and Modify Your Moves

Staying in the saddle position does not preclude getting a decent workout. There are plenty of ways to modify your cycling moves to make them more challenging (and safer) during pregnancy. 

For example, you can do seated hill climbs by pedaling at a higher resistance or doing single-leg drills by pedaling with one leg at a time.

Also, keep a straight posture while cycling with your back slightly arched away from the handlebars. Try not to hunch forward or lean onto one side, as this could cause unnecessary strain on your back muscles.  

Continue Cycling for 30-40 Minutes

When cycling indoors, pregnant women should keep their sessions to no more than 30-40 minutes. This is a good amount of time to get a great workout and keep the mother-to-be healthy. 

For safety reasons, pregnant women should also consult the timing matter of each trimester with their doctor before starting the exercise program. 

Warm up and Cool Down After Rides

Warm-ups and cool-downs may seem unnecessary, but they are essential for maximizing performance and safety during indoor cycling when pregnant. 

This helps your body recover from the exertion of the workout and helps prevent dizziness or lightheadedness due to a quick change in heart rate or blood pressure. 

A cool-down can consist of gentle stretching or a slow ride to gradually decrease your heart rate to its resting state. 

Remain Aware of Your Physical Limitations

Start out slowly, and as you become more comfortable, progressively lengthen your time.

Avoid high-intensity workouts. Stick to low- to moderate intensity level workouts for the most part. If you feel up for it, include a few high-intensity intervals here and there if you are an experienced cyclist, but don’t overdo it.

Be sure to stay hydrated before, during, and after your workout. Both you and your baby need to stay hydrated!

Have a balanced diet that is high in fruits and vegetables. This will help energize you during your workouts and promote healthy fetal development.

Key Takeaway

Indoor cycling can be a safe and effective exercise option for pregnant women looking to stay active and maintain their fitness levels during pregnancy. 

However, it is essential to consult with a healthcare provider before starting any exercise routine and to follow certain precautions, such as avoiding overheating and staying hydrated. 

Additionally, pregnant women should listen to their bodies and adjust their workouts as needed to ensure their comfort and safety.

So go enjoy a spin class to stay fit and healthy during your pregnancy!


Is it safe to do indoor cycling when pregnant?

When done safely and under the supervision of a medical professional, indoor cycling can be a beneficial form of low-impact exercise during pregnancy. It can enhance cardiovascular endurance, strengthen muscles, and lower stress levels.

Can a pregnant woman ride a bike in the first trimester?

Bike riding during the first trimester is often considered safe for most pregnant women. 

But it is crucial to consider several factors, including the woman’s comfort level, her overall health, and her doctor’s recommendation in general.

What month should I start exercising during pregnancy?

Depending on the individual’s health condition and the nature of the exercise routine, a pregnant woman may start an exercise program in any month of the pregnancy. 

However, most experts agree that the best time to begin an exercise routine is in the first trimester when the body is most prepared to sustain the physical demands of exercise. 

This fitness and diet program for pregnant moms is a great place to start.

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