@hannahbower2: You are not broken during pregnancy but you are also not invincible. 👏🏼 Pressure seeks a path of least resistance. Your connective tissues and pelvic floor are more susceptible to pressure & potential injury due to ab separation from growing baby. We know lifting is wonderful during pregnancy. 👊🏼 But we also know lifting increases pressure in our core canister, especially when coupled with breath holding techniques + load. Because of this, minimizing extra stress to the abdominal wall & pelvic floor is a strategic choice in pregnancy training. So what does that mean? It means, what is safe for you is going to be determined by: 👉🏽 your fitness level, core strength & experience 👉🏽 your connection to your deep core, pelvic floor, and breath 👉🏽your ability to manage and disperse pressure in the core. (There’s different breath strategies to do this. My core guide goes over it) When to modify: 👉🏽 If the lift requires breath holding, valsalva, or straining, reduce weight. 👉🏽 If you see coning or belly shape changes due to pressure of the lift even after trying different breathing strategies or alignment changes, reduce the weight. 👉🏽Any leaking or heaviness during OR after your session indicates it was too stressful on the system. 👉🏽Pain. Seems obvious but sometimes ppl gaslight themselves into thinking “it’s way easier than I used to do, I’m fine” This doesn’t mean you cannot challenge yourself! There are so many ways to continue training and working hard without risking injury during or after to your body. Think longevity! Your body will thank you. I have an in depth guide built with pelvic floor therapist that go into great detail on all of this! #pregnant #pregnancy #Fitness #fitpregnancyjourney #fitpregnancy #liftingweights #mama #mamaof3 #fitnessmotivation #pregnantlife #pregnantmama

Hannah Bower

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Thursday 19 September 2024 14:49:13 GMT