Teaching BodyPUMP Pregnant
- Thread starter Tammyspq
- Start date
Cathe Friedrich
Administrator
Hi there! Yes, I currently teach 3 BODY pump classes per week, and have since the start of my pregnancy (I'm now 31 weeks).
For the first 12 weeks of my pregnancy, I did not have to make any modifications other than to not let my heart rate get too high (thus I found myself lowering my weights for the squat track).
After 12 weeks and still up through today, I keep my weights moderate throughout the workout and also put my bench on an incline for the chest and tricep track. I also did abs on an incline up until about 24 weeks and then just discontinued them after that because it was uncomfortable for me. Since the 12 week mark I have also modified the cool down stretches that have me on my back to all upright stretches.
Now at 31 weeks, in addition to doing all of these modifications I find that modified planks are completely uncomfortable and am ready to eliminate planks entirely until after delivery. I can still do push ups on my knees but my range of motion is getting shorter with my belly hitting the floor now. I will soon start to do them against the wall instead.
In the last week I have noticed that clean and presses are hard because I cannot keep the bar close to my body so I am going to replace them with reverse curls (even though this targets an entirely different body part). Also, dead lifts and dead rows are starting to get in the way as far as balance issues are concerned, so I am at the point of just talking through the back/hamstring track.
Remember each pregnancy is different (even on the same person), and you have to listen to your body. My last pregnancy was harder for me because I was experiencing the effects of "relaxin" in my joints much earlier, making me use much lighter weight for my entire pregnancy and talking them through much sooner than this time around.
Good Luck!
For the first 12 weeks of my pregnancy, I did not have to make any modifications other than to not let my heart rate get too high (thus I found myself lowering my weights for the squat track).
After 12 weeks and still up through today, I keep my weights moderate throughout the workout and also put my bench on an incline for the chest and tricep track. I also did abs on an incline up until about 24 weeks and then just discontinued them after that because it was uncomfortable for me. Since the 12 week mark I have also modified the cool down stretches that have me on my back to all upright stretches.
Now at 31 weeks, in addition to doing all of these modifications I find that modified planks are completely uncomfortable and am ready to eliminate planks entirely until after delivery. I can still do push ups on my knees but my range of motion is getting shorter with my belly hitting the floor now. I will soon start to do them against the wall instead.
In the last week I have noticed that clean and presses are hard because I cannot keep the bar close to my body so I am going to replace them with reverse curls (even though this targets an entirely different body part). Also, dead lifts and dead rows are starting to get in the way as far as balance issues are concerned, so I am at the point of just talking through the back/hamstring track.
Remember each pregnancy is different (even on the same person), and you have to listen to your body. My last pregnancy was harder for me because I was experiencing the effects of "relaxin" in my joints much earlier, making me use much lighter weight for my entire pregnancy and talking them through much sooner than this time around.
Good Luck!
H
Hazel
Guest
Hi Tammy. I taught Body Pump (1-3 classes a week) up until my 36th week with my first baby, and then only stopped because I didn't want to be calling around for a sub from the delivery room! I plan to do the same with this pregnancy (I'm in my 14th week now) as long as no complications arise. Now I only teach once a week, though.
I made all the same modifications Cathe spoke of. The only exercises I found that I needed to decrease weight on as I got bigger were squats, back, and lunges (I started doing the three-legged, supported type of lunge around the 6th or 7th month because I felt too off balance in that position). As Cathe said, you just have to listen to your body and pay attention to how you're feeling.
I made all the same modifications Cathe spoke of. The only exercises I found that I needed to decrease weight on as I got bigger were squats, back, and lunges (I started doing the three-legged, supported type of lunge around the 6th or 7th month because I felt too off balance in that position). As Cathe said, you just have to listen to your body and pay attention to how you're feeling.
Thanks! This is very helpful. I think that my biggest obstacle will be that one of the instructors at the gym is an actual trainer for Body Training Systems BodyPUMP and she is a stickler about stuff and I think is anticipating taking over my classes when she thinks I should stop. I'm talking with my Director (who is less intense about the integrity of the program in my case) to let her know that I only plan to "stop" when my body says no more!
Your 2-3 weeks ahead of me, I'm pregnant with my first.
Your 2-3 weeks ahead of me, I'm pregnant with my first.