2nd Trimester Do's and Don'ts CrossFit

By crossfitmom.com
2nd Trimester Informat ion -Pregnancy Information
Do's and Don'ts In the 2nd trimester, more changes in your body begin to occur, and workouts need to be adjusted accordingly. First, no more exercises that require lying on the back. The uterus is large enough to cut off blood supply to the baby, so alternate core exercises will need to be implemented. Do push ups until you can't any more, then move to wall, or elevated push ups. Do toes to bar until you can't, then switch to knees to elbows. Kipping pull-ups may start to become uncomfortable so you can use bands or switch to rings rows as an alternative. This would also be the time to switch from box jumps to step ups. All of your joints are looser due to the relaxin hormone, so ballistic exercises should wait. Also time to cut out rope climbs and inverted exercises. Olympic lifting should be modified more at this point. Some women are still comfortable doing the lifts with light weight, but this is not for everyone. You should switch to the hang position for cleans and snatches, and start deadlifting with a heavy kettlebell so the weight is directly beneath you, which is safer. Front squat, back squat and overhead squat with light weight, or even an empty bar or PVC will still be enough work. Don't squat below 90 degrees, again because of the relaxin hormone. Shoulder press and push press are excellent exercises for strengthening without having to worry about your belly being in the way. Rowing, walking and good mornings are all exercises that should feel comfortable to you, and help keep those hips and back strong! Remember to check with your doctor before participating in any exercise program.