First Trimester

Barbell Movements: 

Some women may feel comfortable continuing with the same weights they were doing before becoming pregnant and some may want to reduce the weight right away….but whatever you decide, don’t expect to be able to increase your weight or get a bunch of new PR’s (personal records).  Pregnancy PR’s can and do happen but not for every woman or every pregnancy. When in doubt, it’s best to er on the side of caution.  But, if you are feeling strong and your coach says your form is on point, then go for it!

Gymnastics Movements:

At this point in your pregnancy, you can still do almost all gymnastics movements: pullups, pushups, dips, squats, even ring muscle ups if you were comfortable doing them before you got pregnant.  In fact, a good rule of thumb is don’t attempt anything that you weren’t doing comfortably before pregnancy.  Advanced gymnastics movements such as ring muscle ups and handstand pushups are still ok if you were doing these before but listen to your body and if anything feels wrong then you should discontinue these movements.  You may also consider doing these movements strict instead of kipping. The only movement I would really recommend against is bar muscle ups…not worth the risk of hitting your belly.

Cardio Movements:

Running, rowing, and double unders are all ok as long as they feel good to you.

Core Exercises:

During the first trimester, sit-ups are ok so are toes-to-bar and knees-to-elbows.  But, I would stop the ghd situps.

Other Movements:

Kettlebell swings, wallball shots, ball slams, etc are all ok!

Workout Tips:

Don’t exercise to the point of exhaustion.  Rest between rounds/reps…pregnancy is not the time to push it.  You should be able to carry on a conversation while working out.  Finally, drink lot’s of water before, during, and after your workouts.

 

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