Here are several modifications of common exercises that you can do during your entire pregnancy and from early postnatal.
Adapting exercises during pregnancy and postnatal doesn’t mean easier, modifications are simply better suited when core function is compromised.
When performing any exercise make sure you continue to focus on technique and correct core breathing. This will ensure you get the most gains and benefits.
Jump Lunges – Alternating Raised Fwd Lunges
With no pelvic or back pain lunges can be performed duirng pregnancy.
I have found that in pregnancy doing alternating lunges on a rasied surface maximizies glute and core activation.
Romina here at 34 weeks is taking her knee a little too far forward. Aim to have positioned straight up from the ankle instead.
Planks – Frontal Planks
Simply change planks to frontal ones and take all the load off the weakened and stretched linea alba.
Press ups – Support
When pregnant and early postnatal to avoid extra force on the linea alba support exercises can be the perfect choice.
Using supports such as kitchen bench tops, couches and walls take off the extra force.
This may prevent a wider diastasis during pregnancy and then assist with healing postnatal.
Chin ups- Suspension trainer pull-ups or Boobs to bar
Its hard to find a challenging upper body strength exercise pre and postnatal that doesn’t exhert the pressure on the linea alba but suspension pull ups are perhaps the perfect exercise to still challenge your strength.
Burpees – Press to squat
For some reason many of you miss burpees during pregnancy so here is an option you can do at home you can also make the squat a jump too.
Just remember that everyone starts at a different fitness and function point when pregnant and postbirth so you may only need to modify during pregnancy from 15-20 weeks.
Clcik on the programs link to check out our online pregnancy and postnatal programs.