Trampoline jumping is a fun exercise that keeps you fit while giving you a boost of endorphins. Everyone deserves to jump on a trampoline, but can you jump on a trampoline while pregnant?
The answer is yes. You can jump on a trampoline while pregnant but with some conditions. First, you must inform your doctor and ask if it’s okay for you to use a trampoline for exercise. Second, you should only use trampolines that pass high-quality standards and must have safety features. Lastly, pregnant women can only use the trampoline up until or before their third trimester.
In this guide, I’ll explain why you must follow the above guidelines and how to safely jump on a trampoline while pregnant.
The advice on this article is not intended to be taken as medical advice. Always consult your doctor when you are about to do anything that may impact your health and your pregnancy.
Can You Jump on a Trampoline While Pregnant?
Pregnant women are encouraged to be at least mildly active for different reasons.
The American College of Obstetricians and Gynecologists (ACOG) recommends 20-30 minutes of low-impact exercises for pregnant women daily. The least active exercise is walking, while the most extreme exercises allowed can vary.
According to Healthline, jumping is okay but not advised in some instances like:
- When the doctor advises bed rest
- When the mom is not used to that level of activity
- When they are in their third trimester
The same goes for skipping and hopping. Trampoline jumping, however, poses a different risk for pregnant women.
When done safely, pregnant women can get the exercise they need and have an awesome time doing it on a trampoline.
When Is it Okay to Jump on a Trampoline While Pregnant?
First Trimester
Depending on when you find out you were pregnant, the doctor will check to see if you are having a healthy and risk-free pregnancy.
If you get the all-clear, doctors will advise pregnant women to continue their usual exercise regimen because it is what their body is used to.
If you’ve never done trampoline jumping before, it is best to ask a professional trainer after you consult with your doctor. A trainer can help you choose the best exercises that are ideal for the first trimester.
Second Trimester
During your second trimester, the baby bump is much more obvious and some women may think that could affect the baby because of the jumping forces on a trampoline. There is no need to worry.
As long as, again, the doctor gives you a green light, you can continue exercising on the trampoline. Just make sure you are taking note of when you’re about to go into your third trimester.
Third Trimester
At this stage, the baby is almost full-size and a little heavier. The forces on your body are much stronger, especially around the pelvic area.
Pregnant women are advised not to do any anti-gravity exercises such as jumping, skipping, hopping, and trampoline jumping during the third trimester.
The main reason is to prevent inducing early labor or rupturing the pelvic floor before the baby is ready to be born.
How to Safely Jump on a Trampoline When You’re Pregnant
Using a trampoline is fun, but it depends on how you use it. You see kids and families jumping and flipping, but there is still a risk if you don’t know what you’re doing. The same goes if you don’t have precautions in place.
Here are some ways you can make trampoline jumping fun and safe for pregnant women:
Use a sturdy trampoline
While getting the cheapest trampoline on the market may be tempting, you should not sacrifice safety for a bargain.
The best trampolines you can get for the best price should factor in durability, spring quality, and materials used.
They should also include safety features like safety pads around the jumping mat or mesh safety enclosures.
Trampolines should be made out of webbed mesh or elastic canvas. The springs should be welded properly and manufactured with the right pressure.
To ensure that a trampoline is durable enough, you can have someone test it when it arrives. Do not continue to use it if it feels like it might break when an adult jumps on it.
Get the right size
For the size, a trampoline should be able to fit at least three people for it to be large enough for one person to jump in.
An adult pregnant woman should use a trampoline designed for sport to get the right size and safety features included.
Trampolines come in different shapes and sizes. Choose one that will fit the area where you will be using it.
They come in round or rectangular shapes, but some manufacturers may have made it their mission to create a blob-shaped trampoline.
Choose any shape for an open area, but rectangular trampolines can fit better in tight spaces like enclosed rooms.
Use a safety enclosure
Safety enclosures for trampolines are clear mesh nets that go around the trampoline. It prevents the jumper from falling off the trampoline if they jump too high.
These are ideal for pregnant women who want to increase their exercise intensity without having to worry about the risks of falling on a hard surface.
Easy & Safe Trampoline Exercises for Pregnant Women
Now that you know what type of trampoline you should have, let’s discuss exercises. Trampoline exercises are a great way to get blood flowing and strengthen the lower body.
This is important for pregnant women who need to have proper blood flow in their lower extremities.
When pregnant, women can accumulate fluid in their bodies, which all goes to the legs and feet. That’s why most women complain of swollen ankles and not being able to fit into their shoes.
Let’s get to the fun part. Here are some easy exercises that pregnant women can do on the trampoline:
Jumping Jacks
This is the easiest type of exercise anyone can do on the trampoline. The benefits improved circulation and mild lower-body strength training. Strength training occurs when you push yourself off the surface of the trampoline.
It’s a lighter exercise than if you were to do jumping jacks on a hard surface because you’re assisted by the reverse force of the elastic jumping pad.
Do this for 10 reps and 3 cycles. Rest one minute between cycles, but add more time if needed.
Pelvic Floor Jumps
Pregnant women are advised to do pelvic floor exercises to strengthen their cores. This helps strengthen the pelvic floor so it’s prepared for the stress and trauma of childbirth. It also prevents complications such as a prolapsed pelvic floor.
Do this by squeezing an exercise block between your thighs while jumping. As you jump up, squeeze. As you go down, release. Do this for 10 minutes.
Twists
This is an easy and fun exercise that challenges one’s core. For pregnant women, it helps with the entire core including the pelvic floor muscles. It’s a variation one can do without advancing to more extreme trampoline exercises.
As you jump up, turn your body around 360 degrees while in the air. Return to your starting position as you land. Do this 10 times for 3 cycles. Rest one minute in between cycles, but add more time if you need it.
Precautions for Pregnant Women When Using the Trampoline
We know you want to start jumping up and down on your new trampoline, but we encourage you to take the necessary precautions before doing so.
If you are pregnant, these are what you need to do before doing any trampoline exercises:
Ask your doctor if it’s okay
If you were already doing trampoline exercises before you got pregnant, it is safe to say the doctor will allow you to continue.
However, regardless if it’s your daily habit, you must tell your doctor, and they will decide if it’s okay to keep jumping on the trampoline.
The doctor’s permission may vary depending on the outcome of your checkups and your pregnancy status.
Do not jump, skip, or hop on anything if you’re nearing or in your third trimester
Jumping or anything that defies gravity is a big no-no for women in their third trimester. Adding unnecessary force to the body, coupled with the weight of your baby/babies, may induce early labor.
At this point, the body is already under a lot of stress, and it is wise to follow the doctor’s advice and do only the exercises allowed during the third trimester.
Don’t worry; you’re almost there. You can return to your favorite trampoline exercises when you and your baby are safe.
By then, you’re probably considering more advanced exercises like tucks and *gasp* backflips!
What to Do If You Fall Off the Trampoline When Pregnant?
Call your doctor immediately.
Sometimes, we fall off the trampoline. When that happens, do not panic. Keep calm and breathe slowly.
If someone is with you, ask them to call your doctor. Follow the doctor’s instructions. It may or may not be a cause for concern.
Once you’re done talking to your doctor, call it a day and get some rest. You may need to get checked before returning to the trampoline.
Prevent this from happening by doing trampoline exercises as advised by a trainer. Get an enclosure before using the trampoline. Use the trampoline over a mildly soft surface like grass or carpet.
Frequently Asked Questions
Is trampolining safe when pregnant?
Yes, but only if your doctor says so. Before doing any type of exercise, always consult your doctor. It would be better to also consult a trainer specializing in exercises for pregnant women before doing so.
When should I stop jumping during pregnancy?
Pregnant women should stop jumping on trampolines or any surface when they are nearing or have reached their third trimester.
Is it OK to do jumping jacks while pregnant?
According to the American College of Obstetricians and Gynecologists (ACOG), low-impact exercises are fine. This includes jumping jacks that are low in height and intensity.
As soon as you have your ideal trampoline – with the safety features of course. Like we discussed in the article, trampoline jumping is moderately safe for pregnant women.
Just make sure everyone around you, especially your doctor, is informed and is there to help and assist you when you’re trampoline jumping. Happy jumping!