1/4/2024 0 Comments Sprawl tuck jumps good![]() Having a strong core helps your body cope with postural changes throughout the pregnancy and eases lower back pain. MODIFICATION: Seated Torso Twists- A great alternative to the Russian Twist, the Seated Torso Twist, allows the mom-to-be to work her core. RUSSIAN TWISTS: Abdominal exercises that require lying on your back are discouraged, but that doesn’t mean all abdominal exercises should be skipped! The Russian Twist is not recommended after the first trimester. You can get the same stimulus by doing chest presses in a chair or on a reclined bench. MODIFICATION: Reclined Chest Press- It is important to find alternatives to exercises so that you do not neglect specific muscle groups while you are pregnant. This is also very dependent on the mother and how comfortable they feel doing these exercises.ĬHEST PRESS: After your first trimester, research recommends stopping exercises that require you to lay on your back as blood circulation may be affected by the added weight of the baby and can make an expectant mother dizzy or nauseous. ![]() Dennys and Simon recommend starting to do this modification once you begin showing or when you enter your second trimester. ![]() Instead of lowering your body to the floor as you would in a full burpee, you step or jump to the bottom of a squat. MODIFICATION: Step Back Squat Thrusts – Similar to a burpee, you will step or jump your legs back to a push-up position. Trainers Dennys and Simon demonstrate 5 common exercises and the modifications they suggest for expecting mothers.īURPEES: During your first trimester and before you begin showing, you can still do full burpees (lowering your body all the way to the floor). It’s also important to avoid exercises that increase your risk of falling or force you to exert excessive amounts of energy. For that reason, our main focus is to avoid exercises that will require you to balance more than usual. While pregnant, your center of gravity will be changing on a constant basis. If your doctor says that you are cleared to do these exercises, remember that it is still crucial that you listen to your body and don’t push yourself beyond your capabilities. Not only will these exercises give mom a safe way to stay in shape over the course of her pregnancy, but they will also help her body prepare for labor and aid in recovery.Īs always, speak to your doctor about your specific pregnancy and if there are any precautions that you should take. Trainers Dennys and Simon demonstrate 5 common exercises and modifications they suggest for expecting mothers. Whether you are just starting to work out now or have been a gym rat for years, you can do these modified exercises without harming yourself or your child. Enter your email and a member of our team will reach out shortly.
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