Adjustments during pregnancy pt. 2: exercise
Movement is one of the most fundamental parts of a balanced wellness routine, and there are so many benefits to staying active during pregnancy. Research shows that movement throughout your pregnancy helps lower your risk of gestational diabetes, hypertension, preeclampsia, and helps for a faster recovery after childbirth. Beyond the physical component, exercise is also a great mood booster & stress reliever. However, as your body experiences drastic physical changes it’s important to educate yourself on necessary adjustments to ensure you’re moving safely. I personally play on the safer/more conservative side (that’s what feels right for me!), but I encourage you to honor what feels comfortable for you. As always, please consult your doctor if you have any specific concerns or questions.
Exercise Modifications by Trimester
1st Trimester: I don’t recommend that you modify anything! Continue your current routine. I stay away from heated rooms, but everyone has their own comfort on this.
2nd Trimester (only after week 16):
Try to avoid being on your back for long periods of time
Avoid all planking
Be mindful of not putting strain on your core if doing overhead pull ups/chin ups
Keep your overhead presses light
Try to avoid excessive weight loaded in FRONT of the body (back squats are fine).
Avoid all crunches, sit ups, Russian twists, etc.
3rd Trimester:
All the same 2nd trimester recommendations plus…
Stick to lateral lunges to avoid pressure on the core
Pro Tip: Roll onto your side when getting up from bed/off the floor/etc. Avoid crunching up or down to get up/down. This is to reduce the strain on the core. By rolling on side, this will reduce major diastasis. By limiting stress on the core, we set ourselves up for an easier healing postpartum!
Note: It is important to read your own body and know your own limits!
