Think you can’t exercise with a baby bump? Think again.
Alissa Mosca, 33, is a USA Weightlifting coach and a Planet Fitness trainer who is 6 months pregnant with her first child — and she hasn’t let her bundle of joy get in the way of her burpees.
“My workout routine has stayed the same since getting pregnant,” she told The Post. “I work out five days a week. The only adjustments that I have had to make are reducing my weights on heavy load days. Where I would normally be able to max out pre-pregnancy, I strength train at around 60-70% of that currently.”
Granted, in her first trimester, she wasn’t entirely at ease doing crunches, which she chalks up to “more nerves than anything” — as it’s generally considered safe to do abdominal exercises while pregnant so long as you consult with your healthcare provider and make modifications to avoid putting too much strain on your muscles.
“When I took the time to really listen to my body and try modifications, I was much more comfortable,” she said. “During the second trimester, I am more aware of my growing body, but I can still do things like burpees, pull ups, push-ups, etc. I just need to take it a bit slower.”
That being said, if you’ve never considered yourself a fitness junkie or you’re just looking for a workout that’s a little less intense, Mosca has a few recommendations that should suit mommies-to-be of all levels.
Start slow with the gym equipment
“If someone is just starting a fitness journey to stay healthy while pregnant, machines are a great place to start,” she said. “The positioning is always controlled, the body is always in a great place to experience a full range of motion, and the weights can be easily controlled.”
Swing those kettlebells
If you’re more experienced in strength training and want a little more mobility, Mosca suggests giving kettlebells a go.
“Kettlebells are a great piece of equipment to incorporate as they are so versatile,” she said. “Kettlebell swings are great with a bigger belly because it supports the positioning more and forces you to activate the hips and glutes accordingly.”
Embrace resistance bands
“There are a lot of benefits to doing a full routine with just resistance bands if weights seem too intimidating at first,” she said.
“Shoulder press, bent over rows, bicep curls, leg curls and extensions all can be done with a band and still have an amazing effect on the overall strength routine.”
Swap burpees for squat thrusts
Obviously, everyone’s favorite exercise is a burpee, right? Probably not. That’s why Mosca recommends squat thrusts as “a great alternative” that will yield “the full benefit of the movement” without letting your bump ever hit the floor.
Burpees involve starting in a standing position, jumping into a plank, doing a push-up, jumping your feet back to your hands and standing up.
Squat thrusts are similar but sans the push-up and jumping, making it a lower-impact exercise.
Stretch it out
Stretching is another activity that Mosca believes is “still considered an exercise but is incredibly underutilized.” It may not burn that many calories, but stretching comes with health benefits you can reap during — and long after — your pregnancy.
“Forty-five minutes of stretching is a great routine to incorporate, as it helps to keep us limber, our joints loose and prepared to accept any extra weight that we are carrying around and will allow the highlight of the tighter areas,” she said.
