Training while Pregnant - Your Trimester Guide
To the Pregnant Athlete,
We know first hand there is a LOT of confusion and misinformation given to pregnant athletes. Generic advice such as "Don't do abs, and just listen to your body"...how is that possible when you don't even recognise, let alone understand your body?!
We are programmed to think that a ‘good workout’ is only achieved if it's intense or heavy. The fear of 'losing your gains' or not maintaining your fitness is scary.
You're questioning what's a "good" exercise? Is this "bad"?
Society has gone from one extreme of no exercise during pregnancy, to the glorified "be a badass" culture which has become easier to identify with because it isn't so conservative. This approach neglects the changing demands on a pregnant body just because we "feel fine".
Trusting yourself to adjust your training to meet the physical changes of our pregnant body whilst battling the mental struggles is hard.
If any of the above resonate, I UNDERSTAND!! This post is for you.
WHAT EXERCISES CAN I DO?
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WHAT EXERCISES CAN I DO? .
Good and bad exercises vary depending on interest, ability and need for each individual at that moment in time. You are not fragile, but your body is not invincible. You don't just have to do "core and pelvic floor exercises".
Annoying! We want a formula, a list of movements, a plan!
Look at the individual's goals, from there, we can make adjustments and have confidence in those adjustments... I get it, it’s hard not to listen to the ego telling you to go with your ability i.e. I can, so I will.
The common goal in pregnancy is to protect and preserve your core and pelvic floor. With that in mind, we adjust the exercises for core/pelvic health preservation.
We have control over:
Exercise selection
Intention around exercise
We don't have control over:
Genetics
Size of the baby/how you carry
Delivery
Small adjustments during pregnancy can make a big difference to common pre and postnatal symptoms like diastasis recti, incontinence, pelvic pain and pelvic organ prolapse.
Making these adjustments now, helps set you up for a strong return to exercise postpartum.
MENTAL ADJUSTMENTS
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MENTAL ADJUSTMENTS -
Hear me out, we use the term 'athlete brain'.
It is easy to believe, as a strong, fit woman, that you are exempt from needing to adapt your approach. As an athlete, you are probably an expert at pushing through, you've trained to ignore that little voice telling you to ease up or stop.
It's easy to see how this can be problematic. Awareness is a great first step to keeping this in check.
When you're feeling the sense to push harder because (insert any reason under the sun) listen to the voice you've been trained to ignore, instead of "Can I?" ask yourself "Should I?"
Here's a few other questions to ask:
does the exercise require coordination?
does it introduce symptoms if not performed correctly?
what's the risk v reward?
does your body need it right now?
I've been there, its a frustrating and humbling process - have patience with yourself and don't expect perfection.
TRIMESTER 1
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TRIMESTER 1 .
Considerations: Nausea and exhaustion can show up out of nowhere and make training difficult, if not impossible for some! This trimester you don’t have to be overly concerned about modifying to protect your core and pelvic floor.
Modifications
Limit max effort lifts, competitions or high risk activities
Discontinue the use of a weight belt
Suggestions
Give yourself permission to build more rest into your workouts and modify to recognise your changing energy levels
Become aware of your core and pelvic health and adapt a mentality of Can I vs Should I?
Do you have a history of any symptoms you need to monitor? i.e. Incontinence, pressure in your vagina, diastasis recti
TRIMESTER 2
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TRIMESTER 2 .
Considerations: As your belly starts to grow, strategy changes will need to be made to protect your core and pelvic floor. This is a temporary chapter and training SHOULD be different. Consider risk vs reward from here through to birth.
Modifications
Reduce/eliminate/modify high impact movements, box jumps, running, double unders etc.
Reduce/eliminate/modify dynamic, gymnastics type movements, kipping movements, muscle ups, kipping pull ups etc.
Reduce/eliminate Olympic lifts with barbell when belly impedes bar path
Modify sit ups and other ab focused exercises
Eliminate inverted movements (Handstand walking, HSPU etc.)
Reduce loads
Set up stance may need to be adjusted for squatting
Suggestions
Being able to hold a conversation through training is a good measure
Discontinue breath holding on lifts and movements
Exhale through full range of motion
TRIMESTER 3
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TRIMESTER 3 .
Considerations: Your pelvic floor is already a stressed system at this stage. Remember that there is nothing to prove to yourself or anyone else.
Modifications
Reduce/eliminate range of overhead movements to manage inter abdominal pressure
Shorten range of motion to accommodate your changing body.
If you experience any symptoms or pain, modify body positioning, breath through the entire range of motion, or replace with exercises that don't induce pain or symptoms
Reduce the intensity of lifts and workouts
Reduce the volume and loads
Increase recovery time
Suggestions
Begin to relax the pelvic floor with targeted breathing exercises
Identify and or book in with a postpartum pelvic floor physio therapist
You are not fragile or broken, you are also not exempt or "too fit" to need guidance during this chapter in your life of training.
There are many things outside your control, how you exercise can help but it cannot prevent, you do the best with the circumstances you have.
You got this Mama, your athleticism does not end where motherhood begins.
Written by Tegan Mitai,
Mum & Certified Pregnancy and Postpartum Coach