Modify What? Why? Exercise & Pregnancy [Infographic]

“Things feel different.”

“I can’t believe this is hard.”

“This is way too easy.”

These are all comments that are common to hear in pregnancy. During pregnancy, many changes occur that are both common and normal, physical and emotional. These changes may require modifications to your typical training program. Some women feel fine, as well, and don’t need these modifications until much later in pregnancy. Both are okay, but both require understanding what is normal, what modifications may be needed, and what is okay. 

This infographic will cover the common feelings and changes, as well as primary reasons to make modifications throughout pregnancy. 

Own these changes

As you experience these changes – look at your training and nutrition program and identify what you can modify:

• Intensity and duration – do you need more rest, a shorter program, lower weights? Can you sustain what you’re doing and feel okay?

• Posture and mobility – practice diaphragmatic breathing and checking to see if your rib cage is over your pelvis. This counters the rib flare that happens from belly pushing out your rib cage and separating abdominals.

• Weight gain & belly growth – this can be triggering – gaining weight or not – as well as require exercise modifications to accommodate a growing belly. Do you need to replace supine exercises with standing or elevated exercises, swap the barbell for dumbbells to get over your bump?

• Small, healthy meals – heartburn, nausea, cravings – they are hard to manage! Can you eat smaller, but more frequent meals that combine proteins, veggies, healthy carbs and healthy fats. 

Work with ReBld.

If you struggle to navigate these changes while still challenging yourself – schedule a free consult call below. ReBld coaching focuses on the mindset, nutrition and training for pregnant and postpartum athletes. Bridging the gap in pregnant and postpartum training recommendations to understand the athlete mentality, competitive drive, and the transition to the mother athlete. 

Embrace mom. Keep athlete. 

References:

Girls Gone Strong. “Table of Considerations for First Trimester Clients; Table of Considerations for Second Trimester Clients; Table of Considerations for Third Trimester Clients.” Chapters 12 – 14, additional resources.