So you’re pregnant! Wahoo! Congrats to you and your family. While I highly suggest you stay as active as possible and do many of the workouts your body is used to, there are some you want to avoid. Some exercises can cut off your circulation while others can even cause Diastasis Recti! Here is a list of exercises to avoid.
Sits ups or crunches
While these might have been a staple in your routine, its time to give your body a break from them.
Movements in the opposite direction from above also create excess pressure, like back-bends or even full upward dog positions in yoga. If you feel the need to extend your spine back to stretch, do it gently, standing, with your hands on your lower back.
Lying Flat On Your Back
This one specifically applies to your second and third trimester. Lying on your back can cause symptoms like low blood pressure and dizziness. Lay on your side instead with a pillow between your knees/thighs.
While not all rotation movements are bad, rotation while in flexion and extension is to be avoided. As you go about your day, rotation will be inevitable. Focus on rotating with hips and shoulders in line. Doing the classic bicycle ab movement would be a perfect example of what to avoid.
Planks are a tricky one because doing or not doing them don’t apply to all women. If performed properly (with neutral alignment and proper core activation), planks can be fine before you develop an obvious belly, and once deep core strength has been restored postpartum. For postpartum, I highly suggest waiting a solid 2 months PP before doing planks. When planks should be avoided is with a large belly or weak deep core muscles, a plank places far too much downward facing pressure on the outer abdominal wall. I suggest to my clients to dial planks back to placing your knees on the ground or being on a slight incline (using a chair) to avoid downward pressure on the belly. Make sure to always watch your belly for signs on “bulging.” This is a sure sign that too much pressure is being put on your core.
Take it easy with:
Bouncing/ jarring activities:
I love an intense boot camp, kickboxing, or CrossFit class. With classes like these, I suggest taking it easy on the jumping and quick twisting movements. You can still enjoy the class but listen to your body. Once the second and third tri hit, you might want to dial back these types of workouts completely.
Too much heat:
Hot yoga is the best. Again, drink tons of water, take breaks, and the second your body says its had too much heat, leave the room.
Overall I recommend staying active throughout your entire pregnancy. If your body would rather walk instead of go to a spin class, do it. Your body is building a human right now. It matters that you don’t do anything that could jeopardize your baby’s health. I have found that I can do all of the same workouts I do not pregnant, then once 2nd and 3rd tri hit, I dial is back and replace about 2 days of working out with a long walk.
I hope you enjoyed these pregnancy tips on exercises to avoid. Huge congrats to you and your family. Sending healthy love vibes your way! I LOVE being preggers. If you have any comments or questions, I would love to hear them. Don’t forget to follow me or reach out on IG!!- plantingseedsmamma.
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