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Mindy Michaels
Pam Musil
Kinesiology
3/27/12
Moving Mommies: Dancing While Pregnant
My two dreams in life have been to become a great dancer and to be the absolute
best mother I can. Some in the world may suggest that dreams and motherhood cannot
coexist but I propose that both can be achieved. It would seem that when pregnant, a
dancer should put their dream to rest, or at least on pause. The fear of losing talent
acquired through years of training while pregnant causes many dancers to continue
training right until their delivery. But I believe that keeping a balanced and carefully
monitored dance schedule while expecting can create a smoother pregnancy, delivery,
recovery time, and may even initiate prenatal mother-child bonding.
Pirouette through Pregnancy
One of the most dreaded parts of becoming pregnant is gaining weight. Weight
gain can be even more detrimental to a dancer who has always been striving for an
athletic and graceful physique. When low impact aerobic exercise is continued when
pregnant, weight seems to be more controlled. A report given by the British Journal of
Sports Medicine explained, Because of the type (high intensity, prolonged, and frequent)
of training done by elite athletes, it is likely that weight gain will be less for both mother
and fetus than for sedentary women. This lower birth weight has been attributed to
decreased neonatal fat mass (Artal, and O'Toole 6-12). However, it is important that
dancers do not forget to eat a well balanced and nutritional diet. Without eating healthily

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and sufficiently, the dancer could endanger the baby and herself. Dancers in particular,
because of their innate body awareness, are better equipped to avoid such endangerments
and seem to be more understanding of their body and what diet will best keep their body
in shape and nutritionally sustained.
Ann Cowlin, director and creator of Dancing Thru Pregnancy, in Connecticut,
states that there are many positives to staying active during pregnancy. One of the
focused techniques of Cowlins program is the Mind-Body Connection. These exercises
are very similar to those used in basic modern dance technique classes and even Yoga.
The benefit of these exercises is to incur the relaxation response necessary for a pregnant
body undergoing physiological changes almost daily. This mind-body connection can
also help inform the dancer of any changes or needs throughout the pregnancy and
delivery. Additionally, Cowlin states that women who have danced previous to their
conception should continue dancing as it reduces the queasy and ill feelings of pregnancy
during each trimester.
Traditional back pain and general joint pain seem to also dissipate with the
participation in dance. Dance keeps large muscle groups in shape which in turn can
alleviate the pressure and weight felt in the knees, back and hips by those who are
inactive during pregnancy. (Davison) Because the added weight can cause uncomfortable
aches in joints, along with dancing, to help increase muscle strength, water exercise is
also suggested. Water activities such as swimming or water aerobics help allow joints to
relax and still support the body. By staying active, the bodys natural tendencies that
cause stress and pain can be reduced and the fear of pregnancy itself doesnt seem as
threatening.

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Deliver with Degages
As I look forward, past the initial stages of pregnancy and into the delivery, I find
myself terrified of the unknown. As an educated dancer, the worst feeling in the world is
losing or having no control over my body. But if dancing can quiet qualms of pregnancy,
then fears of the delivery should also be reduced. However, in a report about Darcey
Bussell, a member of the Royal Ballet in London, Judith Mackrell points out that, Tight
pelvic muscles, even mildly slackened by pregnancy, can result in stubborn deliveries
(Mackrell).
As previously mentioned, the trained mind of the dancer is taught to control body
movement and be able to stop unwanted pain or uncomfortableness. Allowing the body
to react naturally to make whatever adjustments needed and ensure an easy delivery,
would definitely be difficult. But it appears that the opposite can also be true. Because
dance requires a mastery of body through imagery and sensing with the mind, the dancer
can use this strength to help understand and further the bodys needs during delivery. She
can isolate particular muscles and focus her energy where it is needed. The experience of
continuing to build muscle strength while dancing, would inherently improve stamina
before, during and after labor. In turn, this would lessen the need for medical
intervention during labor and birth (Rosen). Overall, the ability to understand and control
the body, as well as the learned methods of relaxation before labor, will improve and
shorten the delivery experience.
Releve to Recovery
Recovery is also shortened by the effects of keeping current on dance training
while pregnant. Many new mothers have a hard time shedding the excess weight as well

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as regaining their strength to feel well enough to be fully active. Because dancers are
accustomed to using large amounts of energy, their bodies and minds are already trained
to adapt quickly and replenish the hormones and adrenaline needed. Once that baby is
dropped, no one can move faster than a ballerina snapping back into shape. Gossip has it
that Makarova and her British colleague Merle Park both sprang up from the delivery bed
minutes after giving birth, in order to get a few plis and stretches back on the road to
fitness (Mackrell).
Working out shortly after giving birth currently shows no signs that mothers
striving to get back into shape will cause any negative effects if done in gradation.
Weight loss after delivery does not directly hinder breast feeding or the production of
milk. However, not drinking enough fluids or keeping a fully nutritional diet could
decrease milk production. Continued dance training after childbirth can also reduce the
risks of postpartum depression if it is encouraged to be stress relieving and not stress
inducing. The mind-body connection within modern dance and the meditative nature of
Yoga can both be aids in keeping stress low even after delivery (Artal, and O'Toole 6-12).
Some research suggests that having children can even improve athletic
performance.
One change that occurs in a pregnant woman's body is an increase in blood
volume (because there are two people being supplied). Once the baby is born, the
additional red blood cells that remain in the mother's system carry extra oxygen to
the muscles It loosens the hip joints as a woman prepares for birth, but it also
gives her added flexibility (Epstein).
The added oxygen transferred to the muscles helps enhance muscular endurance.
Unfortunately, these boosts of red blood cells are usually only present for three months

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after delivery but even the small boost may become the impetus to an even quicker
restoration of previous dance technique and strength.
Battement Bonds
Although my dance technique is extremely important to me, I feel that my
newborn would be my priority and greatest joy. Bonding with my baby is something I
look forward to and hope that all mothers and future mothers take great pleasure in. I
have heard many times throughout my short life that mothers-to-be can often tell their
childs personality while in the womb. The way the small baby reacts throughout the day
gives hints to the mother as to the temperament of their child. The question has often
been hypothesized, when does the spirit enter the body? Even without a definite answer
from scientists or the church leaders, I feel that the spirit is present during pregnancy. If
this is true, then the events the mother experiences while expecting will affect the baby as
well.
Rosen also mentions that when pregnant women dance together, their stress is
reduced and therefore creates a Tribal Effect. Groups of women grow close together
and form bonds as they dance. Dancing is such a powerful and spiritual journey for the
individual, it would be logical that the baby, resting close to the mothers heart, would be
able to feel and be enlightened by the spirit that surrounds dance. What a better way to
show my love for my child than to let them experience my greatest and fullest expression
of that love? I find that these thoughts give me motivation, not only to be a better mom
but a better example. Three-time gold medalist, Lisa Leslie, felt the same inspiration
when she said, "My dream is to put on my four gold medals and run around the court
with Lauren in my arms" (Epstein)

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Glissade over the Guidelines
The rules to keep dancing and stay safe are fairly simple. The first is to consult a
doctor before continuing any exercise program. The doctor will be able to give specific
regulations for each individual situation. Most doctors recommend that pregnant dancers
gradually work up to thirty minutes of dance a day and must always be aware and listen
to her body. Anything that causes dizziness, vaginal bleeding, sudden onset of pain, or
shortness of breath should be discontinued and a doctor should be notified right away.
Secondly, begin with an adequate warm-up and end with a complete cool-down.
The warm-up will allow the bodies of the mother and baby to slowly adapt, as well as the
cool-down giving both enough time to bring the heart rate back to resting. After warming
up, perform only carefully selected positions as quick directional changes such as jerking
and jumping could cause unnecessary stress on the baby. Other positions such as lying
on the back and standing for long periods of time after the first trimester should be
avoided; both of which can cause reduced blood flow to the uterus.
Thirdly, dancers should remember to consider the demands of each trimester and
try to eliminate any activity which could hinder these developments. Malnutrition could
halt these milestones and since dance requires a lot of energy, a nutritional diet should be
strictly followed as directed by the doctor. The caloric intake should be high enough to
sustain the body throughout the work out as well as gain weight needed for the healthy
growth of the baby.
Lastly, drinking large amounts of water will help keep the mothers body
temperature at the correct degree as well as keep both her and the baby hydrated. The
American Pregnancy Association recommends that pregnant women typically need

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between 8-12, eight-ounce glasses per day, even higher if the weather is warm or you are
exercising (Davison). Keeping it simple, dancers should trust their instincts and only
continue with movement approved by their doctor that feels comfortable.
Conclusion
Working toward becoming a great performer is ambitious and applauded by most
of the general population. It takes dedication, positive attitude, and hard work to
constantly refine a talent so close to the soul. With passion for an art form such as dance,
it is almost incomprehensible that something could take precedence. As dancing women
look forward to their future family, I would hope that myths such as having to give up a
dream for possibly a greater blessing could been seen as just a rumor. Dancers can have
both and both are important to the spirits of dancing women everywhere. The affects of
dancing while pregnant will create a more enjoyable pregnancy, an easier delivery, and
start the special bonding of mother to child.

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Works Cited
Artal, R, and M O'Toole. "Guidelines of the American College of Obstetricians
and Gynecologists for exercise during pregnancy and the postpartum
period." British Journal of Sports Medicine. 37.1 (2003): 6-12. Print.

Haakstad, Lene AH, and Kari Bo. "Exercise in pregnant women and birth weight: a
randomized controlled trial." BioMed Central. 11.66 (2011): n. page. Print.

McMurray, Robert G., and Anthony C. Hackney. "Metabolic and hormonal responses to
low-impact aerobic dance during pregnancy." Medicine & Science in Sports &
Exercise. 28.1 (1998): 41-46. Print.

Rosen, Melanie Monroe. "Dancing Through Pregnancy."American Baby. May 2006: n.

page. Print.

Bell, Robin, and Maureen O'Neill. "Exercise and Pregnancy: A Review." Birth. 21.2
(2007): 85-95. Print.

Mackrell, Judith. "Pregnant Pause." Guardian. 12 Dec 2001: n. page. Print.

Davison, Faye. "Dancing During Pregnancy: Benefits and Safety Precautions." Suite101.

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N.p., 20 Aug 2011. Web. 28 Mar 2012. <http://fayedavison.suite101.com/dancing-during-pregnancy-benefits-and-safety-precautionsa385290>.

Epstein, David. "Baby Boost: For some female athletes, pregnancy and childbirth may
improve their performance." Sports Illustrated. 18 Aug 2008: 1. Print.