Pregnancy safe modifications?

Question

Can anybody help me out with this? My first pregnancy I was totally inactive so I have no experience with this. I just started my second trimester. In regular life I try to work out 6 days a week but my goal now is 5 days a week. I have a program I’m following but I understand I will need to modify ab work and moves done on the back. Can anyone point me toward some reliable resources for safe modifications? What are your experiences? Thanks!

Answer

Check our Hanna Oberg on Instagram. Awesome workouts!

Answer

If you have Instagram, @goodfortheswole is certified in pregnancy, postpartum, and pelvic floor specialized workouts. She has tons of free content and she is currently pregnant. She posts amazing at-home workouts that can be done in 30 minutes or less. :)

Answer

YouTube prenatal exercise videos. I do the ones ‘BodyFit By Amy’. She does them for each trimester and will talk you thru adjusted ways to do exercise. She is pregnant in them so makes me feel that I can trust her. 
From 16 weeks or so any exercise on your back needs to stop and ab work should decrease/be adjusted to safe ab work. More stabilising then crunching. 
I had to stop running around 16 weeks as I felt like I has been punched down there, wish I could have continued longer. But I just switched to brisk walks in the park or on the treadmill and using the stationary bike or cross trainer. I keep my heart rate below 150ish and make sure I can hold a conversation.  
Squats and lunges are really good to continue, and plank is safe unless it feels painful. Leg press in the gym is out as it’s too much pressure on the lower abdomen, so squat instead. 
I’m currently 30 weeks and have been the gym 3 times in the last 7 days for cross trainer and some arm/leg work,  and done 1 YouTube video this evening. 
Good luck, stay fit :)

Answer

Following as I have these same questions! I’ve done chest presses on an incline instead of flat on my back but not sure about abs or other exercises where you would normally be flat on your back.

Pregnancy safe modifications?

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