Stop doing this!
You don’t have to take ANY EXERCISE out of your workout just because you are pregnant or postpartum.
My whole goal is to help you NOT DO THAT!!
There are MANY things you can do BEFORE you starting hacking away at your exercise list. Try some of these things first before you start to ‘just walk’
1. Breathing Strategy? Are you holding your breath? Gripping your abs? Try breathing lower into your belly for a more foundational breath or exhale on exertion to support your lift in a different way
2. Position – work against or with gravity can change the pressure on the core system so even changing how you are in space or your stance may make a huge difference.
3. Load – Lighten up the weight can be a great place to start as well – working with a lighter weight can help form and breath control while you work up your strength
4. Angle – Doing Push Ups – increase the angle to lighten the pressure on the system – this works for hinged forward position as well
5. Range of Motion – Don’t take those lunges out but adjust how low you go. This one is popular in pregnancy! It can be a great way to keep a movement pattern in your workout without fear of injury or pain.
6. And of course – Now if none of the previous things work – you can always sub out the exercise for a similar one that works for you.
Was this helpful? Let me know in the comments and save this post so you can reference it later when you are exercising.
Pregnant? Want to know more? Mighty Mom to Be starts on November 13th and is a 6-week group coaching program. Learn more HERE.
By Jessica Sennet
Jessica Sennet is a CPT, Fit for Birth Corrective Exercise Specialist, Oh BABY Fitness Instructor, CORE + DRA Expert and a graduate of many specialized workshops and seminars in Prenatal and Postpartum Fitness.