The following section discusses other common repertoire that needs modifications for the pregnant population due to safety reasons. These apply for matwork classes also.

Note: Abdominal exercises are not included in this module as they have been covered in the the prior section.

No Exercising Supine (flat on back) after 12 weeks 

As discussed in the prior section the use of the incline board should be used after 12 weeks pregnant. This is due to the size and position of the uterus and the potential of it to obstruct blood flow back to the heart.

All your footwork positions (double and single leg) and calf work is easily completed with this. Legs in strap can be completed within limits (often have to have a wider gap between feet). No short or long spine should be completed after 12 weeks. Hands in straps is possible (depending on pregnant persons level of core strength) however being on the incline does engage hip flexors more.

Images: Use of incline board for various supine exercises. Incline board needed after 12 weeks pregnant.

Glute Bridging Series 

Glute bridges need modifications in pregnancy from a safety aspect. Bridging during the first trimester when a pregnant person is still ok to exercise on their back is generally ok (unless any abnormal symptoms when bridging ie. dizziness, feeling faint etc). After 12 weeks the pregnant person will need to be on the incline wedge. When completing bridging work during a class instruct pregnant clients to put their feet on the flat platform rather than the footbar. This will ensure the height of the bridge isn’t that so the pelvis / uterus is higher than the persons chest. Similar to lying flat, if uterus is above the heart it has potential to caused a period of restricted blood flow to/from the heart.

Image: Bridging for your pregnant clients needs to be completed like this. This way there is no inversion of the uterus above the heart to reduce the risk of obstruction of the blood flow to / from the heart.

Lying Prone (ie. on abdomen)

The RANZCOG Exercise in Pregnancy guidelines discussed in the last module do not give specific advice around exercising in a prone position however it is encouraged to cease sleeping on the stomach from the 2nd trimester (12+ weeks) so this can be adapted to exercise also. Once the uterus and foetus have grown it will also come to a point where this will not be comfortable for the client. Generally it is encouraged to start giving modifications so a pregnant person isn’t lying on their stomach from 12 weeks.

Image: Prone series need to be ceased and modified after 12 weeks for your pregnant clients.