Five CrossFit Exercises NOT to Do When Pregnant

Five CrossFit Exercises NOT to Do When Pregnant

Pregnant women are often subjected to a barrage of conflicting advice. And that’s not just from friends, relatives, and passers-by who seem to think that your impending birth gives them a right to weigh in on your lifestyle choices. Even the medical professionals differ in the advice that they give on how to exercise, and how much. It’s always a good idea to take heed of your physician’s advice, especially if you’re suffering from complications. But we’re here to add our own take on pregnancy exercise, with five CrossFit exercises that are best avoided when you’ve got a new addition on the way.

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  1. Bench press

Despite the common misconception otherwise, resistance training is actually very beneficial for pregnant women. But one situation you should avoid is lying flat on your back for too long, especially as you advance into your second trimester and the weight of the uterus puts pressure on the major blood vessels running alongside your spine. Replace the bench press with an incline dumbbell press to avoid this issue.

  1. Sit ups

Although exercise during pregnancy is definitely good for you, the muscles of the abdomen are being put under considerable strain as the baby forces them to stretch and thin. Side planks and Pallof presses are good alternatives to sit ups with lower risk.

  1. Push ups and burpees

Although your body is still capable of doing these in muscular terms, the simple mechanics of the situation may well defeat you as your rapidly growing belly starts to press the floor. Luckily, all you need to do is raise the upper part of your body, either on a bench or bars, to give yourself enough space to enjoy these CrossFit basics.

  1. Snatch and clean

Again, this becomes difficult due to the sheer mechanics of your protruding abdomen as pregnancy progresses. Perform the power version instead and then move to squatting under control.

  1. Pushing your personal best

OK, so this isn’t a specific exercise, but it’s pretty much the bread and butter of CrossFit, so it’s worth addressing. Although the old ‘don’t let your heart rate rise above 140 bpm’ myth has almost completely died out, there’s a consensus that putting your body under too much stress while exercising may be uncomfortable for your growing baby as his oxygen levels drop.

A good rule of thumb is to maintain the exercise you were doing before you got pregnant, or increasing it very gradually if it started low. Plus, avoid exhaustion by staying well-nourished and increasing your recovery time to account for the growing strain put on your body by your new passenger.


The Author

Jess Walter, Freelance Writer

Jess Walter  is a freelance writer and mother. She loves the freedom that comes with freelance life and the additional time it means she gets to spend with her family and pets.