What’s the best pregnancy exercise? All of them!
When you’re choosing exercises for the second and third trimesters, there are a few things to think about.
- Does it increase my risk of bumping the bump? If so, leave it out. For instance, balancing, throwing.
- Does it involve lying flat on my back? This might make you feel dizzy or sick, so modify to keep boobs-above-belly for most exercises.
- Does it hurt or make me uncomfortable? Then swap it for another exercise that doesn’t.
Here are four of my favourite pregnancy modifications and why I choose them.
1: Instead of press-ups, try elevated press-ups with a resistance band
Why? The plank position of regular or knee press-ups can put a lot of pressure on the abdominal wall and tummy muscles (that’s just gravity, baby!)
How to: instead of working on the floor, work in a raised surface and add a resistance band round your back to add a chest stimulus. Make sure you exhale as you press up.
2: Instead of regular rowing, leave your feet on the floor
3: Instead of lunges, try a kneel-to-stand
Why? If single leg work feels good, this is a cheeky little motherhood movement pattern – it looks like mum-life.
How to: imagine you’re moving from standing to kneeling in order to put a baby on the floor – your hands are full. The same on the way back up. Exhale as you push back up to standing. This is tricky, but if you can do it pregnant, it’ll be a lot easier on the other side.
4: Instead of a farmer’s carry, try a car seat carry
Why? Unless you’re having twins (in which case, stick with the farmer’s carry!) you’ll be spending a lot of time with a single side load – it’s hard on your core, hips and back.
How to: Focus on keeping your shoulders level, hips level and don’t bump the kettlebell off your thighs – car seats are big and awkward.
These are just a few of the modifications we make in my pregnancy circuit class, Pregnancy Power-UP, suitable for second and third trimester on Sundays in Leith. You can book via the book now button and it’d be great to see you.
