How to Ride a Bike Trainer While Pregnant

There is no doubt in that cycling is one of the most effective exercises for lower and upper parts of your body. However, it is not the best thing to do if you are pregnant. With a growing belly, you will have to take care of many things – you cannot do work that demands physical exertion.

So if you want to ride a bike even during pregnancy then it is better to use bike trainer. This useful equipment keeps the bike stationary and you can paddle without any interruption. However, you still need to follow few directions to keep it more safe and productive.


  • 1

    Prepare your bike for trainer:

    First of all, you will have to make few adjustments in your bike. A standard bike has knobby tires, bending handle, sloppy paddles and a regular seat. You can do exercise with all these things as you cannot afford a mishap during pregnancy. So you should install slick tires as they will be compatible with trainer. Moreover, replace the standard handle with an upright handle.

  • 2

    Make yourself comfortable:

    You should ensure that saddle of your bike can handle all the weight and provide you comfort. You must know that most of the leather seats are narrow and they are not the ideal option during pregnancy. It is better to install a wide and properly padded seat so that it can support your lower back during the exercise.

  • 3

    Work on your posture:

    Next important thing you should keep in mind while riding a bike trainer is your posture. You must know that correct body position is essential during pregnancy. The extra weight will be putting burden on your backbone and it will be double if you are riding a bike. The most advised posture is to sit straight. To ensure that, you can replace the handle of your bike or make adjustments in its height. Moreover, you should also place a support under the front wheel.

  • 4

    Avoid dehydration:

    There is no doubt that you will be sweating hard during this exercise. This is not a problem but it can lead to dehydration which can be harmful during pregnancy. Keep drinking water before, during and after the exercise.

  • 5

    Maintain your heart rate:

    While riding bike trainer during pregnancy, you should also keep an eye on your heart rate. Make every effort to keep it below the danger level. Stop doing the exercise if you are not comfortable.

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