Name: Playbook - Hannah Bower - Pregnancy modifications
Uploaded: 2024-03-06T20:30:23.378Z
Duration: 5 min
Description: Pregnancy modifications

Love it. But man, i stopped working out for 5 months and need to start small.

Sara

Ashly Vandenengel

I’m so sorry the rating was by mistake😭 I LOVED all the modifications and they were extremely helpful. Five star hands down! I feel so excited and empowered to get started!

Britney Dudley

Mackenzie

I’m an avid weightlifter and fitness freak but I had never found a comprehensive prenatal guide like this one. Now I can walk into the gym knowing I’m doing the modifications needed and enjoy my workout!

Marissa Walker

Shakila Jenna

Maricela Carrillo

Jana

Good little tips to modify, I have been modifying but this makes confident that I am doing exercises safely!

Agnieszka

Definitely excited to stay active In this pregnancy , is it ok to learn your core program while pregnant ? This is my fifth pregnancy and I want to be able to protect my core this time around

Celeste

Cayt

Very very helpful to have real examples of modifications and weeks to think about starting to modify!

Brianna Hitchner

Mackenzie Brown

Good. Just looking for more ways to do these at home. Also, how can I tell what coming is? I’m in my first trimester at 7 weeks.

Nikki

Intense! But great! I’m tired but ready for tomorrow’s workout!

Ivory Good

Showing what I’ve done to modify my workouts during pregnancy! These are staples exercises pre-pregnancy and during!

Check out the video when to modify for more detailed info of when it’s time to modify for you!

Remember, we modify when we see coning of the abdomen, pressure on our pelvic floor, peeing or any pain. This dictates when you will modify and will give you feedback on your core functionality. If you are leaking pee you have some dysfunction! ( peeing is common but not normal)

I continue doing dead lifts with a barbell and dumbbell my entire pregnancy.

As pregnancy progresses I lower the weight so regulate IAP.

Dead lifts

My first pregnancy I stopped jumping around 23 weeks and that’s when I suggest modifying for majority of women as pregnancy is very demanding on the PF already.

If you have a great connection to your core and balanced PF continue to jump the entire pregnancy is ok as long as it’s strategic and not over used.

This pregnancy I will jump”small” about every 3 weeks or so! Majority of the time I’m modifying to toe raise!

Squat jumps

Same concept as the squat jumps! I lowered elevation around 23 weeks!

Bench hops/plyos

I’m able to control IAP I’m plank work up until about 25 weeks and then I modify to my knees!

You may need to modify much sooner and that’s ok or even modify later!

Pushups or plank work

I use the barbell but find after about 14 weeks it’s uncomfortable and then switch over to a plate.

Some women find they can use a barbell their entire pregnancy.

Just monitor IAP and and lower weight

Hip thrusts

I perform back extensions until about 20 weeks with less weight until my belly gets in the way and to control IAP.

You may need to modify much sooner for these and that’s ok!

Back Extensions

Another variation. Sometimes I’ll add a dumbbell on my chest! 

This goes for box squats too! Just lower weight or increase
Box height!

Single leg squats

Like the pushups, I modify around 23 weeks just to be extra cautious. Planks are really high in IAP.

If you question your core connection, best to modify.

Staying connected to your core is so important but doing it smartly is key to protecting your core. So many ways to stay connected with causing injury!

Plank work

I need to modify much sooner for these. Around 13 weeks!

Can use dumbbells like shown or use a couch!

Dips

I actually prefer these over regular pushups as I can control IAP better.

You can always modify further by going on your knees!

Pikes peak pushups

Use a barbell, dips machine, table counter ect

I just switch my grip around. I do the pull up rows to help maintain strength my entire pregnancy!

Increase the angle to more vertical standing position as pregnancy progresses

Pull ups or any variation.

Pregnancy modifications

Am at my 2nd trimester. Getting started to exercise again. Hopefully i can catch up.

I’m Pregnant/Postpartum, What Do I Do? What can I do?

Very informative and gave me a confidence boost to remain as active as I was before I found out about baby #2. Thank you!!

Iris

Thanks for the info! Am in my 2nd trimester and usually very comfortable laying on my back. Was getting worried if I shouldn't.

A lot of great information! I was soooo lazy with my first pregnancy so im trying really hard to stay active.

Important! what is SAFE for you. (Bonus)

Not so sure if I'm doing it correctly or not. Perhaps demonstrate the difference with chest/stomach breathing?

There was no info on performing diaphragmatic breathing. This single video looked more like an intro.

Shannon

Oh...i needed this reminder. I am a belly breather...to be able to breathe very slowly and quiet...trying to be invisible in my upgrowing. This create tension in my upper body

Marita Johansen

What is diaphragmatic breathing?

Wonderful! I’m 7 weeks and excited to incorporate all these helpful tools!

I’m 8wk 6days and I had the worst side stitch pain on my left side, decided to stretch at the gym this morning and I could feel the exact spot while doing that psoas stretch, going to definitely incorporate that into my routine to prevent any other breathtaking pains. 😂 open to suggestions as well! That pain was like no other this morning.

Rachel Macias

Starting to do more of these stretches! These are great!

Lexi Lou Williams

Important stretches for pregnancy

Good practice but a hard thing for my brain to wrap around. Definitely going to practice this!

Very good. Am doing these before/after every  workout

Gayla

It’s amazing how much thought goes into this exercise originally! This has really challenged me to think how disciplined I am control IAP throughout the regular course of my days. Really thankful for the Hannah highlighting the importance of such a practice.

Belly Pump

Trying to get her in the right place! 33 weeks and went back to breech! 🤷‍♀️

Ashley Powell

I found out I’m pregnant and am so excited to incorporate your exercises to my day today exercises

Megan

Locked Pelvis

Baby dropped last night! Instinctively, I feel like I've got maybe 2 more weeks until she comes, but I still hope for longer. Homework will be done to keep my little gymnast where she should be! ❤

I didn’t really have the area to do the side laying one, and the laying on the back for 10 mins confuses me with all the don’t lie on your back statements (mind you 11 years ago when I had my daughter that was never a thing) pregnancy these days is so complicated 😂

Candice Stone

4 Stretches- birth prep

Thank You! The pain has been rough today and I didn’t like google’s answer of resting. Felt counter intuitive. Decided to look in the prenatal section and I feel better already

Paige

Pregnant with twins ha given me a lot of pelvic pain in the middle to end of my second trimester so these pelvic girdle pain focused exercises have been so helpful!

Marisa Savluk

Fernanda

SPD pain & pelvic girdle pain

Starting to do these every day! May be starting a wee bit early at 22 weeks but I would like to create the habit of doing these. Really trying to have a successful VBAC with this baby.

I am getting close and this was the perfect video to watch on stretches to prepare for labor!

Brittney

Definitely going to start doing these in the morning with my cat/cows

Pregnancy modifications

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