CrossFit During First Trimester: Should I Stop Working Out?
I had been doing 10 years of CrossFit, before my first pregnancy. As a personal trainer, I was cautious. I did not want to risk my pregnancy through wrong movements or overexertion.
Chances are if you are reading this, that you are an avid CrossFitter and I don’t have to sell you on the benefits. Like me, you’re probably wondering, can I just keep working out? Do I have to scale movements, volume, load? Should I stop CrossFit all together?
Here is what I learned during my first trimester and the 5 years as pregnancy and postpartum coach since then:
Exercise During First Trimester
DO THIS! 🙉 DON’T DO THAT! 🙈 Who else is tired of hearing/reading all these recommendations about exercise during pregnancy? ✋
It is absolutely impossible to have a “one size fits all” list of exercises you should and you should not do during pregnancy as every woman is different and every pregnancy is unique. Even each day during pregnancy can feel different too. The movement that felt comfortable and manageable on Monday may not feel the same on Tuesday.
The exercise do’s and don’ts during pregnancy have to be personalized to each of you individually based on your health, fitness level, and any specific medical considerations or complications.
So don’t get lost into reading all the fear based recommendations for pregnancy fitness floating around, now it is time to stay flexible, listen to your body and make adjustments as needed. The way you exercises and executed daily movements together with your ability to control intra-abdominal pressure is going to decide which exercise you should and you should not do.
Benefits of CrossFit During the First Trimester
The first trimester can be full of body chances, nausea and even anxiety. The good news, CrossFit can be tailored to suit the needs of each mom-to-be. Feeling more nauseous today, modify volume and load to just keep moving. Regardless, all workouts will help maintain cardiovascular fitness, build strength and endurance, and even enhance mental well-being. With emphasis on proper form and modified movements, CrossFit coaches are skilled at adapting workouts for pregnant women, ensuring your safety and comfort. Moreover, the supportive and encouraging environment of CrossFit boxes provides a sense of community that can be empowering during the transformative journey of pregnancy.
CrossFit Pregnancy Scaling
It's crucial to listen to your body and make adjustments as needed. Scaling allows expecting moms to safely and effectively continue their CrossFit workouts throughout their pregnancy journey. It focuses on tailoring the intensity and movements to accommodate the physical changes that occur during your pregnancy. Remember that this is not linear. Some days you feel better or just different than others. By modifying workouts to suit your individual needs on that day, you can maintain your fitness levels during pregnancy while also prioritizing your health and the well-being of your baby.
First Trimester Exercise Do's and Don'ts
As mentioned earlier, the most noticeable changes during the first trimester are related to the beautiful hormones, less so drastically body changes.
As the belly grows during the second and third trimester we want to scale back on movements that put the belly in contact with an object like a barbell or slam it on the floor. For now though let’s focus on two categories.
Abdominal separation
Sit-ups, Toes-to-bars, Knees-to-elbows, V-Ups, Crunches
Abdominal separation, also known as diastasis, is a common condition that occurs during pregnancy. Some abdominal separation is normal, the excessive form of it, is not. Sit-ups, crunches, and hollow positions can exacerbate diastasis due to the demand for more space. Therefore, it is recommended to scale back on these exercises and explore alternative ways to target the core muscles without putting excessive stress on the abdominal wall. By doing so, moms can promote optimal recovery and avoid injury.
Scaling
Knee raises
Shoulder-height kettlebell swings
Ball slams
Bear crawls
Dead bugs
Dead Bug
Lightheadedness
Handstand, Handstand Push Ups, Wall walks, Handstand Walk
Especially during the first trimester and the nausea that comes with it, we want to avoid any movements that can intensify this feeling. Some pregnant women have no issues with inverted movements, while others do. With the extra oxygen, lightheadedness can become an issue. Always make sure you feel comfortable with up-side-down movements before attempting them. During the first trimester inverted movements have little impact on the baby’s position, but please consult a health care provider before doing so.
Scaling
Place feet on a box and hold a piked push-up position
Place feet on a box and do shoulder taps
Half wall walks
Conclusion
We can likely agree that pregnant and postpartum athletes are neither injured nor fragile. However, they are also not invincible. Yes, if your health care professional agrees, you can and should keep working out. Modifying workouts according to your capabilities on any day is advisable. Stay flexible in your approach to workouts and you won’t have to miss your CrossFit box.
Here is a list of common CrossFit exercises and how you can modify them during pregnancy