Prenatal Series #1: Early Modifications to Exercise

Welcome to the first installment of my pregnancy series! My intention for this series is to share practical bits of advice and my experience as I go through pregnancy for the first time. I know that I have had a lot of questions throughout this first half of pregnancy thus far, and so my thought is that if I can share the best answers to my questions to help even just one other person, then this series is successful. 

Maybe I Need to Change It Up...

First up, we’re going to talk about early modifications to exercise! Let's start with my experience as I realized my fitness needs were rapidly changing. In October 2023 I found out I was pregnant! At the time I was was working out (and working at) a fitness studio which I really did love: I took classes for free, a mix of strength, flexibility and cardio, made great gym friends/acquaintances and even made a few dollars an hour. But as the first trimester weeks ticked on, I realized that I was really unsure when and how I should modify abdominal strengthening, cardio intensity, and more in order to still get a great (pregnancy-friendly) workout. As an orthopedic PT, I did have a general awareness that certain movements can worsen pregnancy-related structural changes such as diastatis recti, and that higher intensity movements, such as squat jumps, can place a really high demand on a pregnant person's cardiovascular system that is already working overtime to create new life.  For me, there was a lot of trial and error - I would try every exercise, but if it felt uncomfortable or if I got dizzy, lightheaded, etc., then I would figure out a modification or do an entirely different movement altogether. Over time, I found that my blood pressure had a hard time keeping up with fast movements (dizzy, seeing stars), and I would have extra difficulty performing ab work, especially in planks and on back or any "V"/sit up position. The trainers at many gyms, including this one, are able to share generalized modifications for pregnancy, and it's worth asking for those modifications, as I did; however, at a certain point, I found that I needed to modify nearly everything, and it was at that time that I reassessed my workout routine.

Return to an Old Favorite

Fast forward a few months, I ended my time at the fitness studio -  a choice driven largely by a significant change in my full-time job schedule, but made less difficult by my decision to overhaul my pregnancy fitness routine. My next move was to fully resume an online program called The Sculpt Society (TSS), led by trainer Megan Roup.  I already loved TSS while not pregnant, having discovered the app at the start of 2020 and having used it exclusively for several years through COVID and several life changes including changing jobs and moving houses. Its "regular," or non-prenatal, content is its own proprietary mix of pilates, barre, and even dance moves designed to strengthen and tone the whole body. Lucky for us, Megan is also a  highly qualified prenatal and postnatal certified trainer. TSS's prenatal program goals are the same, but the classes are tailored to each week of your pregnancy. The newest iteration, TSS's Prenatal 2.0 program, is particularly phenomenal - Megan concisely explains the appropriate modifications, includes 360 breathing and pelvic floor work, and the class durations are easy to fit into your schedule. At just over halfway through this pregnancy, you’ll find me taking these at-home prenatal TSS classes several times per week, sometimes more than one per day! (None of this is sponsored whatsoever). Because I know that I am working out the right way for my body - the modifications are appropriate, I have no pain or dizziness, the workouts are entirely challenging and I ENJOY these workouts - I am exercising more often, and am reaping the benefits of consistent exercise during pregnancy (increased strength, decreased orthopedic pain [low back, hips], elevated mood, greater flexibility and mobility for delivery, etc.). 

Enjoy Your Pregnancy Fitness Journey

The bottom line is that as a PT, I encourage you to learn from the experts - pelvic floor physical therapists and qualified prenatal certified trainers are great examples - when and how to modify if you are coming from an existing exercise routine and certain exercises are just not feeling right for your body. If one program or fitness regimen isn't working for you, despite having done it for months or even years prior, I seriously recommend using the experience as an opportunity to explore other great options. The Sculpt Society is just one example (my personal favorite, obviously) of a fitness platform that features a fully comprehensive prenatal program, but there are many more out there designed by qualified professionals (check for prenatal certifications or pelvic floor physical therapy specialization). At the end of the day, the program(s) you choose should instill confidence that you are reaching your fitness goals safely and effectively, that way, you'll workout more often, and ultimately get the most enjoyment out of your pregnancy fitness routine! 

Stay turned for more Prenatal Series content, including my experience with pelvic floor PT, utilization of a doula, helpful pregnancy tools, working in healthcare while pregnant, and more!

Have a favorite fitness routine or platform? Have questions about how to find the best one for you? Leave a Comment, Question, or Suggestion below!