Prenatal Fitness has changed so much over the years. ACOG (American college of Obstetricians and Gynecologists)  guidelines not only state that it’s ok for women to exercise while pregnant but it’s recommended! Not only is the mother keeping her body strong but the baby is benefitting from it too.  I’ve posted a link that’s 50 minutes long, if you have the time it’s a great watch but I’ll try to outline the major points. Know that these are for a healthy pregnancy and if a woman is having any complications she should talk to her physician before doing more.

*ACOG now states that it is ok for women in their 2nd or 3rd Trimester to lie down on their backs and exercise for a short period of time, if they are comfortable! Remember, these women know their bodies better than anyone, but if they ask and are concerned about this you can tell them it’s ok.

Modifications to give: For Glute Bridges, they can stand facing the barre in a sumo squat or inverted chair squat and perform the glute bridges standing.  Most core work on your back can be performed propped up on your elbows, or you can show them the modified scoops.

Potential Maternal Benefits:

• Reduces Back Pain
• May decrease risk of gestational Diabetes, preeclampsia, and cesarean delivery
• Promotes Healthy weight gain
• Strengthens heart and blood vessels

Potential Fetal Benefits:

• Growth and development after birth of exercising mothers is equal or better than those observed in the control group offspring
• Increased Blood volumes
• Tolerate stresses of late pregnancy, labor and delivery better

Prenatal Fitness is about maintaining or modifying your previous fitness routine, not pushing yourself harder.

As pregnancy progresses and the mother’s body shifts, you will see both Lordosis and Kyphosis in their posture.  This can lead to decreased power/strength, increased muscle fatigue, and decrease in balance. To rectify Kyphosis its important to strengthen upper back (low rows, Flys) and to stretch out the pectorals. To rectify Lordosis you need to stretch the hip flexors and strengthen the erector spinae group(lower back). You can do this by performing cat/cows on all fours and Bird dogs.

In any plie squat, tell them to hinge forward or find a sumo squat position for any low back discomfort

Relaxin is a hormone that flows through your body during pregnancy and it causes ligament elasticity. This can lead to hyperextension so be mindful of their while they are exercising. Definitely suggest a kickstand position wherever they can to prevent this.

Here is the link to the full video: