Myths — and perks — of ‘working out for two,’ according to a pregnant fitness trainer

Getting to the gym is tough enough — throw a baby bump into the mix, and it can feel nearly impossible.

Studies show that many pregnant women fall short of recommended exercise guidelines, thanks in part to outdated myths that make working out while you’re expecting seem risky. 

But Alissa Mosca, 33, isn’t sweating the skeptics. The USA Weightlifting coach and Planet Fitness trainer is still powering through seven months into her first pregnancy.

“We all need to make the choices that make the most sense for us and that feel right, but the benefits of keeping up with a fitness and strength journey outweigh the risks,” she said. 

Mosca gave The Post an inside look at her prenatal fitness routine, shared the most common misconceptions she hears about exercising while pregnant, and explained why staying active might be the best gift a mom can give herself — and her baby.

Working out with a baby on board

Like any seasoned athlete, Mosca eases into her workouts with a good stretch before diving into high-intensity interval training (HIIT) paired with strength moves like front or back squats.

Then it’s 15 to 25 minutes of conditioning, followed by accessory strength training with a rotating cast of heavy-hitters: Bulgarian split squats, Arnold presses, pull-ups and bench presses.

“As far as weight goes, I stay in tune with my body and go off what feels good,” Mosca said. “Where I would normally be able to max out pre-pregnancy, I strength train at around 60-70% of that currently.”

Mosca also carves out one day a week just for cardio, mixing in incline treadmill walks, Arc Trainer sessions and stair stepper climbs.

But don’t worry if you’re not slinging kettlebells or cranking out HIIT sets before breakfast.

The American College of Obstetricians and Gynecologists (ACOG) recommends that expectant moms with uncomplicated pregnancies aim for 150 minutes of moderate aerobic activity each week — whether that’s walking, lifting light weights or spinning on a stationary bike.

Working out for two

A top misconception Mosca hears isn’t about training. It’s about food.

“Mostly you hear, “You are now eating for two!” but I look at it differently,” she said. “We are working out for two, staying healthy for two, making better choices for two.”

The healthier the heart and body stay, Mosca said, the better the blood flow to the baby and the easier it will be for new moms to bounce back after childbirth.

“We are connected through everything that I do,” she said. “If I continue to support my baby throughout my journey by making healthier choices, it’s going to benefit both of us.”

And the science backs her up: According to ACOG, prenatal physical activity can lower the risk of gestational diabetes, preterm birth, preeclampsia and C-sections. It may also shorten recovery time after birth and help prevent postpartum blues.

Pregnancy perks

While most expectant moms battle with aches and pains, Mosca’s been mostly spared.

“I attribute that to continuing a fitness journey focused on strength and overall health,” she said. 

Staying active, she explained, helps with everything from back pain and constipation to bloating, swelling and poor sleep.

“I haven’t really experienced the typical “mom brain” that a lot of women speak to,” Mosca said, noting that exercising during pregnancy keeps blood flowing to the brain, improving cognitive function.

As for pregnancy cravings? Mosca said exercising has helped her keep them mostly in check — except for one thing: fruit.

“I can’t get enough of it,” she said. 

While staying active can help ease many common pregnancy woes, Mosca recommended that women consult their doctor before starting a new workout routine to stay safe.

“Every pregnancy body is different and what is easy for one may not be easy for someone else,” Mosca said. 

If you’re ready to start exercising while pregnant, Mosca said “less is more” and consistency is key — advice that works for anyone, pregnant or not.

“Twenty minutes a day of strength training is more beneficial than one-hour long session once a week,” she said. 

At the end of the day, Mosca said her fitness journey is just as much about nurturing her body and baby during pregnancy as it is about setting them both up for success after delivery. 

“By continuing what I am passionate about and comfortable doing, my baby will grow up seeing my husband and I lead that lifestyle and hopefully follow suit as well,” she said. “It will be her normal instead of the uncommon, and I look forward to that.”