Your Guide to Safe and Effective Pregnancy Workouts for Each Trimester - Burn Boot Camp
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Your Guide to Safe and Effective Pregnancy Workouts for Each Trimester

May 9, 2024

Don’t Press Pause Yet…

Pregnancy isn’t a pause button on your fitness journey; it’s a new opportunity to see what your body is capable of and a chance to give new meaning to your workouts. These nine months affect a lot in your life, from what you can eat to what mood you’re in, but they shouldn’t prevent you from being able to do what you love on the Floating Floor. By making some simple modifications, you can continue to stay active while ensuring the safety of both you and your baby. From adjusting weights and intensity levels to offering alternative movements that are easier on the body, our goal is to empower you to maintain your strength and endurance throughout your pregnancy journey. Listen to your body, stay hydrated, and communicate with your Trainer so you can enjoy the physical and mental benefits of Camp while nurturing your growing baby.

The Impact of Exercising During Pregnancy

Staying active during pregnancy is essential for you and your growing baby. Exercise promotes both physical health and enhances mental well-being throughout all three trimesters. You can experience various benefits, including improved mood, increased energy levels, and alleviated discomforts associated with pregnancy. Maintaining an active lifestyle can also reduce the risk of complications such as gestational diabetes and hypertension. By prioritizing fitness during pregnancy, you’re investing in your health and setting a foundation for your little one.

Modifying Exercises Based on Trimester

FIRST TRIMESTER: You can modify exercised for your first trimester by removing the twisting movements you find in everyday exercises at Camp. During the early stages of pregnancy, the uterus is still relatively small and may not provide enough protection. Twisting movements can create unnecessary strain on the abdomen, potentially leading to discomfort or injury. These exercises can also put pressure on the pelvic floor muscles, which may not be as strong due to hormonal changes associated with pregnancy. By avoiding twisting core exercises, you can reduce the risk of intensifying any existing pelvic floor issues and improve overall comfort and safety during this stage.

SECOND TRIMESTER: From week thirteen to week twenty-six, we recommend focusing on effectively working your obliques and core stability, rather than traditional core work. Strengthening the obliques can help improve your posture, alleviate lower back pain, and support the growing belly. Enhancing core stability during the second trimester can aid in maintaining balance and strength, which may decrease as the body changes weight distribution due to the growing uterus. Strengthening these muscles can also prepare the body for the physical demands of labor and delivery, promoting a smoother birthing process. By effectively completing exercises that target the obliques and promote core stability, you can support your physical well-being and maintain an active lifestyle throughout the second trimester of pregnancy.

THIRD TRIMESTER: The third trimester modifications remove jumping from each exercise. On top of avoiding plyometric exercises, you will begin to elevate to take pressure off your abdominal muscles. As the pregnancy progresses, there can be an increase in the risk of injury, particularly to the joints and pelvic floor muscles. Plyometric exercises place significant stress on these areas, which may already be under strain due to the natural changes occurring in the body. During the third trimester, the center of gravity shifts forward as the baby grows, making balance and coordination more challenging. High-impact activities can increase the risk of falls, which could pose risks to both you and your baby. Modifying these exercises can allow you to workout safely and focus on supporting your body.

Motherhood: Pregnancy Workouts

Burn Boot Camp is dedicated to providing workouts for everybody at every level and with every need. That’s why we’ve devoted an entire Burn On Demand series to moms navigating working out and staying active while growing a baby. Motherhood: Pregnancy Workouts is our latest virtual workout category added to the Burn Boot Camp app. This new series includes ten videos with workouts ranging from speed and agility to full body strength, so you can experience a variety of Protocols with modifications to protect you and your growing baby. Get Motherhood: Pregnancy Workouts and our other unique categories when you start your Burn On Demand 7-day free trial or subscribe to Burn On Demand in the app.

Before beginning any exercise program during pregnancy, it’s essential to consult with a qualified healthcare provider to ensure that it is safe. Every pregnancy is unique, and certain medical conditions or complications may require modifications to your exercise routine or specific restrictions. The information provided in this blog is intended for general educational purposes only and should not be considered medical advice. Always prioritize your health and safety, and seek professional guidance before starting or continuing any exercise program during pregnancy.

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