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Safe Pregnancy Workouts for Each Trimester
Safe Pregnancy Workouts for Each Trimester
Safe Pregnancy Workouts for Each Trimester
Pregnancy workouts are an essential part of maintaining health and fitness during this transformative time. As your body changes, so should your approach to exercise. Let's explore safe pregnancy workouts for each trimester, helping you stay active and healthy throughout your pregnancy journey.
First Trimester: Adapting to Changes
The first trimester can be challenging for many women, with nausea and exhaustion often making pregnancy workouts difficult. During this time, it's less about core and pelvic floor modifications and more about adapting to changing energy levels.
Key considerations for first trimester pregnancy workouts:
- Incorporate more rest into your routines
- Limit maximum lifts and efforts
- Stop using weight belt
- Reduce reps, rounds, or workout time as needed
- Practice new breathing strategies and movement techniques
Second Trimester: Enjoying Movement
The second trimester is often more enjoyable for pregnancy workouts, as nausea and exhaustion typically decrease. However, your growing belly will require adaptations to preserve core and pelvic floor health.
Modifications for second trimester pregnancy workouts:
- Reduce or eliminate high-impact exercises
- Decrease or stop gymnastic-type movements
- Adjust Olympic lifts as the belly interferes with bar path
- Reduce loads and switch to inclined positions for prone movements
- Adjust stance for exercises like squats and deadlifts
Third Trimester: Prioritizing Comfort
In the third trimester, the pelvic floor absorbs significant pressure and stress. Continue adjusting your pregnancy workouts using strategies from the second trimester, focusing on what feels good and preparing for labor and delivery.
Adaptations for third trimester pregnancy workouts:
- Reduce or eliminate overhead movements
- Shorten the range of motion to accommodate body changes
- Modify body positions and practice breathing through entire movements
- Further reduce intensity and frequency of workouts
- Increase recovery time and include more easy walks
Conclusion: A Holistic Approach to Pregnancy Workouts
Remember, birth is not an athletic event you need to train for. Your pregnancy workouts should focus on overall health, postpartum recovery, and enjoyment. Avoid thinking of birth as something you can train for, as many factors beyond fitness influence the birthing process.
By adapting your pregnancy workouts to each trimester's unique challenges and changes, you can maintain your fitness, prepare for postpartum recovery, and enjoy the journey of pregnancy.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us, endurance@innerFight.com
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
Safe Pregnancy Workouts for Each Trimester
Pregnancy workouts are an essential part of maintaining health and fitness during this transformative time. As your body changes, so should your approach to exercise. Let's explore safe pregnancy workouts for each trimester, helping you stay active and healthy throughout your pregnancy journey.
First Trimester: Adapting to Changes
The first trimester can be challenging for many women, with nausea and exhaustion often making pregnancy workouts difficult. During this time, it's less about core and pelvic floor modifications and more about adapting to changing energy levels.
Key considerations for first trimester pregnancy workouts:
- Incorporate more rest into your routines
- Limit maximum lifts and efforts
- Stop using weight belt
- Reduce reps, rounds, or workout time as needed
- Practice new breathing strategies and movement techniques
Second Trimester: Enjoying Movement
The second trimester is often more enjoyable for pregnancy workouts, as nausea and exhaustion typically decrease. However, your growing belly will require adaptations to preserve core and pelvic floor health.
Modifications for second trimester pregnancy workouts:
- Reduce or eliminate high-impact exercises
- Decrease or stop gymnastic-type movements
- Adjust Olympic lifts as the belly interferes with bar path
- Reduce loads and switch to inclined positions for prone movements
- Adjust stance for exercises like squats and deadlifts
Third Trimester: Prioritizing Comfort
In the third trimester, the pelvic floor absorbs significant pressure and stress. Continue adjusting your pregnancy workouts using strategies from the second trimester, focusing on what feels good and preparing for labor and delivery.
Adaptations for third trimester pregnancy workouts:
- Reduce or eliminate overhead movements
- Shorten the range of motion to accommodate body changes
- Modify body positions and practice breathing through entire movements
- Further reduce intensity and frequency of workouts
- Increase recovery time and include more easy walks
Conclusion: A Holistic Approach to Pregnancy Workouts
Remember, birth is not an athletic event you need to train for. Your pregnancy workouts should focus on overall health, postpartum recovery, and enjoyment. Avoid thinking of birth as something you can train for, as many factors beyond fitness influence the birthing process.
By adapting your pregnancy workouts to each trimester's unique challenges and changes, you can maintain your fitness, prepare for postpartum recovery, and enjoy the journey of pregnancy.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us, endurance@innerFight.com
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Safe Pregnancy Workouts for Each Trimester
Pregnancy workouts are an essential part of maintaining health and fitness during this transformative time. As your body changes, so should your approach to exercise. Let's explore safe pregnancy workouts for each trimester, helping you stay active and healthy throughout your pregnancy journey.
First Trimester: Adapting to Changes
The first trimester can be challenging for many women, with nausea and exhaustion often making pregnancy workouts difficult. During this time, it's less about core and pelvic floor modifications and more about adapting to changing energy levels.
Key considerations for first trimester pregnancy workouts:
- Incorporate more rest into your routines
- Limit maximum lifts and efforts
- Stop using weight belt
- Reduce reps, rounds, or workout time as needed
- Practice new breathing strategies and movement techniques
Second Trimester: Enjoying Movement
The second trimester is often more enjoyable for pregnancy workouts, as nausea and exhaustion typically decrease. However, your growing belly will require adaptations to preserve core and pelvic floor health.
Modifications for second trimester pregnancy workouts:
- Reduce or eliminate high-impact exercises
- Decrease or stop gymnastic-type movements
- Adjust Olympic lifts as the belly interferes with bar path
- Reduce loads and switch to inclined positions for prone movements
- Adjust stance for exercises like squats and deadlifts
Third Trimester: Prioritizing Comfort
In the third trimester, the pelvic floor absorbs significant pressure and stress. Continue adjusting your pregnancy workouts using strategies from the second trimester, focusing on what feels good and preparing for labor and delivery.
Adaptations for third trimester pregnancy workouts:
- Reduce or eliminate overhead movements
- Shorten the range of motion to accommodate body changes
- Modify body positions and practice breathing through entire movements
- Further reduce intensity and frequency of workouts
- Increase recovery time and include more easy walks
Conclusion: A Holistic Approach to Pregnancy Workouts
Remember, birth is not an athletic event you need to train for. Your pregnancy workouts should focus on overall health, postpartum recovery, and enjoyment. Avoid thinking of birth as something you can train for, as many factors beyond fitness influence the birthing process.
By adapting your pregnancy workouts to each trimester's unique challenges and changes, you can maintain your fitness, prepare for postpartum recovery, and enjoy the journey of pregnancy.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us, endurance@innerFight.com
Safe Pregnancy Workouts for Each Trimester
Pregnancy workouts are an essential part of maintaining health and fitness during this transformative time. As your body changes, so should your approach to exercise. Let's explore safe pregnancy workouts for each trimester, helping you stay active and healthy throughout your pregnancy journey.
First Trimester: Adapting to Changes
The first trimester can be challenging for many women, with nausea and exhaustion often making pregnancy workouts difficult. During this time, it's less about core and pelvic floor modifications and more about adapting to changing energy levels.
Key considerations for first trimester pregnancy workouts:
- Incorporate more rest into your routines
- Limit maximum lifts and efforts
- Stop using weight belt
- Reduce reps, rounds, or workout time as needed
- Practice new breathing strategies and movement techniques
Second Trimester: Enjoying Movement
The second trimester is often more enjoyable for pregnancy workouts, as nausea and exhaustion typically decrease. However, your growing belly will require adaptations to preserve core and pelvic floor health.
Modifications for second trimester pregnancy workouts:
- Reduce or eliminate high-impact exercises
- Decrease or stop gymnastic-type movements
- Adjust Olympic lifts as the belly interferes with bar path
- Reduce loads and switch to inclined positions for prone movements
- Adjust stance for exercises like squats and deadlifts
Third Trimester: Prioritizing Comfort
In the third trimester, the pelvic floor absorbs significant pressure and stress. Continue adjusting your pregnancy workouts using strategies from the second trimester, focusing on what feels good and preparing for labor and delivery.
Adaptations for third trimester pregnancy workouts:
- Reduce or eliminate overhead movements
- Shorten the range of motion to accommodate body changes
- Modify body positions and practice breathing through entire movements
- Further reduce intensity and frequency of workouts
- Increase recovery time and include more easy walks
Conclusion: A Holistic Approach to Pregnancy Workouts
Remember, birth is not an athletic event you need to train for. Your pregnancy workouts should focus on overall health, postpartum recovery, and enjoyment. Avoid thinking of birth as something you can train for, as many factors beyond fitness influence the birthing process.
By adapting your pregnancy workouts to each trimester's unique challenges and changes, you can maintain your fitness, prepare for postpartum recovery, and enjoy the journey of pregnancy.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Safe Pregnancy Workouts for Each Trimester
Pregnancy workouts are an essential part of maintaining health and fitness during this transformative time. As your body changes, so should your approach to exercise. Let's explore safe pregnancy workouts for each trimester, helping you stay active and healthy throughout your pregnancy journey.
First Trimester: Adapting to Changes
The first trimester can be challenging for many women, with nausea and exhaustion often making pregnancy workouts difficult. During this time, it's less about core and pelvic floor modifications and more about adapting to changing energy levels.
Key considerations for first trimester pregnancy workouts:
- Incorporate more rest into your routines
- Limit maximum lifts and efforts
- Stop using weight belt
- Reduce reps, rounds, or workout time as needed
- Practice new breathing strategies and movement techniques
Second Trimester: Enjoying Movement
The second trimester is often more enjoyable for pregnancy workouts, as nausea and exhaustion typically decrease. However, your growing belly will require adaptations to preserve core and pelvic floor health.
Modifications for second trimester pregnancy workouts:
- Reduce or eliminate high-impact exercises
- Decrease or stop gymnastic-type movements
- Adjust Olympic lifts as the belly interferes with bar path
- Reduce loads and switch to inclined positions for prone movements
- Adjust stance for exercises like squats and deadlifts
Third Trimester: Prioritizing Comfort
In the third trimester, the pelvic floor absorbs significant pressure and stress. Continue adjusting your pregnancy workouts using strategies from the second trimester, focusing on what feels good and preparing for labor and delivery.
Adaptations for third trimester pregnancy workouts:
- Reduce or eliminate overhead movements
- Shorten the range of motion to accommodate body changes
- Modify body positions and practice breathing through entire movements
- Further reduce intensity and frequency of workouts
- Increase recovery time and include more easy walks
Conclusion: A Holistic Approach to Pregnancy Workouts
Remember, birth is not an athletic event you need to train for. Your pregnancy workouts should focus on overall health, postpartum recovery, and enjoyment. Avoid thinking of birth as something you can train for, as many factors beyond fitness influence the birthing process.
By adapting your pregnancy workouts to each trimester's unique challenges and changes, you can maintain your fitness, prepare for postpartum recovery, and enjoy the journey of pregnancy.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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