Tips for Strength Training while Pregnant | Part 2

Try these modifications to continue to lift safe while pregnant!

Back again for some more modifications you can make to your strength training workouts for those of you who are pregnant! Modifications can be subtle changes to help you maintain your current strength movements.

Here are a few changes I have made with some compound strength lifts.

I am still squatting, still deadlifting and still doing push ups. So, here are a few changes I have made with some compound strength lifts so that you can still exercise safely for you and your baby!

Remember:

-If you were strength training before, you can (most likely) continue to do so with some modifications – IF your doctor gives you the go ahead!
-Regular exercise is recommended for most pregnant women (unless your doctor advises otherwise).
-Always listen to your body!
-Slow down or take a longer breaks as needed!

If you have any questions or need any help with strength training while pregnant, contact me! You can also check out this article for more information on exercise during pregnancy!

Watch: Tips for Strength Training while Pregnant | Part 2

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How to Do Each Modified Strength Training Movement

Deadlift

*Wider stance due to my belly 

Place you feet in a sumo position and your hands in a more narrow grip on the bar. Slowly bend at your hip joint and lower the bar as far as possible while keeping it close to your legs. Make sure you keep your back straight and head in a neutral position. Press back up, pushing through your heels, and squeeze your glutes at the top. Remember don’t use your back or your spine!

Barbell Squat

*Wider stance and depth is modified

Be mindful of your stance! The basic movement is the same. Hold the bar up near your throat with the bar resting on your shoulders. Bend at the knees and hips as if you are sitting down in a chair. Keep your knees over top your toes, being careful to not let them extend over/in front of. Press your weight into your heels and push through to stand up, squeezing your glutes at the top. Make sure you keep your chest more upright and drop as low as you can with comfort.

Push-Ups

*Elevated to a surface so I can maintain a full range of motion and good form

Use a bench or other elevated surface. Position your hands slightly wider than shoulder width apart. Keeping your booty tucked, core tight and body straight, lower yourself to the bar to where your chest is touching the bar. Push back up into the starting position for one rep.

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