Top 5 Workout Tips for Pregnant Trainers

Alissa Mosca, a 33-year-old USA Weightlifting coach and Planet Fitness trainer, is six months pregnant with her first child. Despite her pregnancy, she hasn’t allowed it to slow her down in the gym.

“My workout routine hasn’t changed since I got pregnant,” Mosca shared with The Post. “I exercise five days a week.

The only adjustments I’ve had to make involve lowering the weights I lift on heavy load days. Where I used to go all out before pregnancy, I now strength train at about 60-70% of my previous max.”

During her first trimester, however, she admitted to feeling uneasy doing crunches.

Mosca attributes this to “nerves more than anything.” That said, pregnancy experts often deem abdominal exercises safe as long as you consult your healthcare provider and modify movements to avoid excessive strain on your muscles.

Start With Gym Equipment

“For those new to working out during pregnancy, machines are a fantastic starting point,” Mosca noted. “They provide controlled positioning that ensures your body moves within a safe and complete range of motion. Plus, you can easily adjust the weights.”

Incorporate Kettlebells

If you have strength training experience and are looking to incorporate more dynamic movements, Mosca recommends using kettlebells.

“Kettlebells are incredibly versatile and excellent for strength training,” she explained. “Kettlebell swings work perfectly with a growing belly because the positioning supports your body while helping you engage your hips and glutes effectively.”

Try Resistance Bands

“For those who feel hesitant about using weights, resistance bands can provide a full-body workout with plenty of benefits,” Mosca added.

Exercises like shoulder presses, bent-over rows, bicep curls, leg curls, and leg extensions are easily done with resistance bands while still contributing to a strong and effective fitness routine.

Replace Burpees With Squat Thrusts

Burpees might not be the most popular exercise, and they aren’t always practical during pregnancy. Mosca suggests squat thrusts as a simpler, low-impact alternative that achieves similar benefits.

Unlike burpees, which involve jumping into a plank, performing a push-up, and jumping back to standing, squat thrusts remove the push-up and jumping altogether. This makes them a gentler yet effective addition to your workout without risking your abdominal area.

By adapting her routine and sharing insightful tips, Mosca proves that staying active during pregnancy is possible with the right mindset and modifications.

Source: nypost

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.