Pregnancy Exercises and Modifications

During pregnancy, stretching and thinning of the connective tissue between the core muscles occurs to accommodate for the expanding uterus. If not managed properly (through diaphragmatic breathing), this can cause slower recovery and also some other bigger issues postpartum. Secondly hormonal changes during pregnancy, specifically the hormone relaxin, loosen the ligaments in the pelvic area. This can lead to instability and misalignment.

Some movements make it very hard to control diaphragmatic breathing, can’t be supported by loosened ligaments and put too much pressure on the pelvic floor. This is when you need to modify.

Any movement that makes it hard for you to control your diaphragmatic breathing, puts too much pressure on the pelvic floor or you can’t support due to the loosened ligaments, you should modify. Commonly modified are crunching movements, jumping & running and inverted movements. Please consult with your healthcare provider to get clearance before working out in pregnancy.

This is very individual and even then it depends on how you feel during that day. Throughout the first trimester, I have seen most issues with crunching movements like sit-ups and inverted movements like a handstand. Proceed here with caution and when possible modify. Always consult with your healthcare provider.

The second trimester usually comes with the least amount of issues. Usually. It is very individual. However, some women experience less nausea after month 3 and the belly has not grown to be an obstacle yet. Use this time to stay fit, but also practice diaphragmatic breathing, to always stay in control of your movements. Consider modifying any crunching movements.

The third trimester comes with the challenge of the growing belly. Controlling intra-abdominal pressure during crunch movements becomes very challenging and it is advisable to modify these movements. The growing belly also poses an obstacle for barbells. A great substitution here are dumbbells. Lastly, try to avoid slamming the belly on the floor in exercises like the Burpee.