Pregnancy Movement Recommendations
Above all things, the most important thing to be mindful of throughout you pregnancy is to move with purpose and intention. The second most important thing is to have fun — lots of it. You are now training for childbirth. Any movements that need to be temporarily sidelined will come back in time. Trust the process and know that you will regain strength and stamina postpartum. This is a time to embrace all the changes going on with your body and prepare for the big day when you finally get to meet baby.
Core Exercises
You want to avoid crunching movements as much as possible during pregnancy as this activates the rectus abdomnius muscles and can create problems down the road. To avoid developing a diastasis rectus abdominus (DRA) which is a separation of the abdominal muscles, it’s best to stay away from any movements that focus too heavily on the use of these muscles.
No toes to bar or knee raises, no extended plank holds, no crunches or abmat/ghd sit-ups, no mountain climbers or anything along those lines. Instead sub these movements with the BIRTHFIT functional progressions. Demo videos are available on YouTube. Other good substitutions would be slam balls, medball throws, farmer carries and overhead plate holds. There are so many great exercises we can do to build core strength that don’t involve crunching. Seated, standing or supine belly breathing is always a good option and a great core workout.
Weightlifting
If you feel the need to do split jerks, make sure you alternate between left and right foot out front to keep your pelvis aligned and not throw things off. While this may seem odd at first, just keep the weight light and give yourself time to adjust. Alternatively and perhaps preferably depending on your ability and comfort level, stick with push jerks or push press to avoid the splitting motion all together.
When you start to instinctively swing the barbell (clean and snatch) around your belly to avoid making contact it’s time to switch over to kettlebells and dumbbells. It will take a lot longer to fix bad habits and relearn proper technique than it will to just table it as you get later into pregnancy. Start from the hang position (instead of taking it from the floor) until the bar path starts to swing out around your belly then it’s time to lose the barbell.
Avoid weightlifting belts. Use other tools like wrist wraps and lifting shoes only when you feel it’s absolutely necessary. Otherwise go without. Less is more. No aids or tools are to be used until 9-12 months postpartum. This will give your body a chance to recalibrate using your body as it was designed without any assistance. There are so many changes that go on in your body during pregnancy that we need to get everything back in working order before we start strapping on belts and lifters again.
Only take lifts you know with 100% confidence you can make. This applies to squats, overhead pressing, oly lifts, deadlifts, etc. Even bench press is fine as long as you are able to breathe normally and keep the weight light enough to avoid any missed lifts. You shouldn’t be trying to set any new PR’s during this time. This is a time to build confidence and focus on technique not miss lifts and risk putting yourself (and baby) in a sketchy situation.
When deadlifting and performing other lifts always lower the bar back down to the ground under control. Not only are there immense benefits associated with eccentric muscle contractions (think lengthening) but it’s also much safer for you and baby to set it down as opposed to just dropping it haphazardly on the ground. It also ensures that you maintain proper form throughout the movement from start to finish.
Running
If you were an avid runner before conception, then by all means keep it up for as long as you can; however, if and when running longer distances becomes too challenging, modify the distance to smaller more manageable chunks. And should it start to become uncomfortable or feel awkward it’s time to stop. Walking is a great alternative.
Everything Else
When it comes to any other movements you may encounter just listen to your body and trust your instincts. If it seems unsafe or you’re not totally sure don’t do it. Inversions are fine but keep the movements strict so no Kipping HSPU and only go upside down if you feel 100% confident. Not worth the risk. Strict DB press or incline push-ups on a box or bench would be a great substitute.
KB swings should be kept to eye level. Russian swings are best. This will help to prevent and hyperextension in the back that may occur during the movement when swinging all the way above your head especially as you get further into your pregnancy.
Rowing is fine so long as your form doesn’t get all out of whack to compensate for a growing belly getting in the way. If it starts feeling way different than it did pre-pregnancy (like knees going way out, rounding the back, shortness of breath) go for a walk/run instead.
Physical Exertion and Life Balance
In terms of how hard to push yourself, you should always be able to answer someone if they ask how you’re feeling during a workout and never go past 80-90% of your perceived exertion rate. Take rest as needed.
Schedule rest days to get outside with your partner and spend some time just connecting with each other and baby. Think yoga, long walks, swimming, etc. This is a special time for the two of you before baby’s arrival.
The book, “Exercising Through Your Pregnancy” by Dr. James Clapp provides a wealth of knowledge and insight into the benefits associated with staying active throughout pregnancy.
Regular chiropractic care is so important. They will not only keep your body feeling good by minimizing common aches and pains associated with pregnancy but also keep your pelvis aligned to allow baby to be in the best possible position for birth.
And remember, just because you can do something doesn’t mean you should. Be kind to yourself and celebrate the fact that you’re staying active. That’s a huge accomplishment in itself!
If you’re unable to work directly with a BIRTHFIT Regional Director or Coach in your area, I highly suggest purchasing the online prenatal and postpartum programs that are available at www.BIRTHFIT.com
