Pregnancy Fit Modifications

Below you will find a series of modifications specific to each trimester. These are modifications that both Christy and Britney used during their pregnancies. You may modify movements after one week, you may not modify at all, every pregnancy, every body is different that’s why it is so very important to listen to your body and if something is bothering you to stop and adjust the way you complete the movement.

1st Trimester: 

The 1st trimester is where you may not have to modify movements at all based off your physical changes.

  • Move to comfort level and don’t focus on the time, it’s not about speed.
  • No max lifts, from here on out the goal is not to PR but to move.
  • Be cautious of movements that may cause you to fall.
  • No GHDs-too much stretching is already taking place.
  • Hydrate. Hydrate. Hydrate.

2nd Trimester:

Woohoo you made it! You’re starting to regain energy, hopefully the morning sickness has subsided, you’re feelin good! Second trimester is where your body starts to make the most changes, your bump is becoming defined, ligaments are stretching and pulling, this is when you will begin to modify your movements probably the most.  All the previous modifications still apply.

  • Don’t do anything that will prolong your time on your back, especially after 20 weeks. Instead of ab-mat sit-ups you can do knee tucks from a rig or even a plank hold.
  • Lower the intensity of your workouts, make sure you can still carry on a conversation.
  • No more rope climbs.
  • No bench press.
  • Depending on how you feel, you may want to switch to the hang position for your Olympic movements vs taking it from the ground.
  • As you get bigger and cannot keep the correct bar path, use a KB instead of a barbell for the deadlift.
  • Squat to parallel not below.
  • As you get bigger any barbell movement can be moved to a dumbbell movement.
  • Hydrate. Hydrate. Hydrate.

3rd Trimester:

Home stretch! This trimester is when you really start to gain size and begin to feel a bit uncomfortable. Okay, a lot uncomfortable. The focus in your last trimester even more than before, is just to move. All the previous modifications still apply.

  • Lighten the load, decrease the weight.
  • Change your workouts to an AMRAP focus-give yourself a set time to work instead of rounds.
  • Hydrate. Hydrate. Hydrate.
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