Along with her co-founder and BFF Karena Dawn, Katrina Scott has been the part of the power duo behind the hit fitness empire that is Tone It Up. And just last month, Scott announced that there’s a new member of the TIU family. She’s expecting her first child with husband Brian Scott and her workouts and plans have been adjusting accordingly.
While the fitness star, and Tone It Up co-author announced her exciting news, the TIU pair also launched their annual Bikini Series, complete with meal plans, nutritional tips, and fitness routines that are aimed to help their readers and followers kickstart their routines right into the heart of summer.
But with the new announcement, a few changes had to be made to accommodate her new plus one.
In the workout Studio Tone It Up, the fitness star has made modifications to some of the brand’s most popular workout routines and has shared some of the biggest changes she’s made to her daily practice.
As Scott shows, pregnancy doesn’t mean you have to end your fitness routine entirely. In fact, working out while pregnant can mean a quicker and smoother recovery and an easier birth. You can keep your #fitgoals going with just a few changes. So if you’re expecting, and want to stay on track, follow her go-to tips for modifying your workouts:
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1. Skip the twists
If you’ve been practicing yoga or supine twists before your pregnancy, modify your workouts to eliminate the back and forth movement. Since twists largely focus on your abdominal area (to give your spine some movement), you’ll want to protect that area and nix the twisting.
2. Focus extra on stretching
To stay limber and alleviate discomfort between the general muscle pains and the cramps that come with your growing body, incorporate regular stretching into your warm-up, cool-down, and in-between sessions. Cat-cow pose, child’s pose, and butterfly stretches will all focus on your hips and lower back, targeting the areas that will likely be the sorest.
3. Pay attention to your joints
Especially as you approach your third trimester, your joints will be “hyper-mobile,” Scott notes. In the second half of your pregnancy (as you meet the 20-week mark and beyond), you may experience joint problems, especially in the form of low back and pelvic pains, so when it comes to doing jumping high-intensity interval training (HIIT) workouts or yoga, make sure you’re adapting to your current range of motion.
4. Don’t be afraid to bring in the props
As Scott notes in her pre and postnatal tips, use a bench or an exercise ball for your upper back. When you’re performing push-ups or planks, stay elevated (especially in your third trimester when your belly will not allow for much movement toward the floor) by pushing up or planking from a workout bench. Note your balance, as well, Scott says. “If you find yourself off balance, you can always use a bench, bar, or wall for support,” she writes. “Depending on how active you were before your pregnancy, you may feel more or less balanced.”
5. Listen to your body
Above all else, make sure you pay attention to what your body is telling you, from your moves to your eating plan. If you were running actively or attending spinning classes before pregnancy, that doesn’t mean you should necessarily end your schedule. Instead, scale back a bit (noting your doctor’s recommendations), but not completing your workouts entirely.
6. Always talk to your doctor
While there are adjustments that seem natural to make, always consult with your doctor before you make drastic changes to your routine. If you’re still trying to keep going at 100 percent, make sure you have your doctor’s go-ahead to do so. Take all precautions while you’re expecting — staying true to the keys to a healthy, fit, and safe pregnancy.
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