This is my first client and she is slightly overweight, She has not been exercising too much and is mow wanting to start.
I am just curious about the safety of reverse crunches, planks, and what alternatives you would suggest for general core work…
Also, what about exercising in the supine position during the second trimester?
You’ve gotten some good advice already on obtaining medical clearance first and finding appropriate exercises. I’d just like to add that her doctor may want her to keep her heart rate within a certain range, so you may want to inquire about that as well as any other restrictions. Also, it will be very important for your client to listen to her body during exercise as she may tire easily.
If she’s just starting out with you, there’s a form that you can have her sign for permission for her doctor to release information about limitations/recommendations she may have (PAR Med-X, similar to PAR-Q but for pregnant women). As long as she feels ok, she can more or less perform most exercises that you can modify as needed. There’s been mixed reviews on the supine position as the baby could put added pressure and restrict blood flow, but having them at an incline is usually tolerable, but listen to your client for what’s comfortable to her for body positioning.
The American College of Obstetricians and Gynecologists (ACOG) have guidelines for fitness while pregnant: http://www.acog.org/-/media/For-Patients/faq119.pdf?dmc=1&ts=20150306T10…
To help lessen the chance of her developing diastasis recti, there’s exercises that you could have her do to strengthen her transverse abdominals and pelvic muscles.
I’m 14 weeks pregnant and a trainer and so far, the only adjustments I’ve had to make for myself are walking a bit more when I feel tired on a run and having to open my knees up a bit when doing crunches or hamstring curls on my TRX to work around my growing belly.
On top the great feedback you got already, put out a great article,”Functional Fitness for Pregnancy”. Take a look at the link below.
You will learn a lot about being a personal trainer quickly on your first client. Yes, you must obtain physician’s clearance, first and foremost. Ask if there any specific positions and exercises that are not be used. It is still early in the pregnancy, but I always request recommendations and contraindications from their OB/GYN.
And I start all of my clients out with learning how to activate the abs/glutes/spinal muscles as their intro to core and stability. These will be helpful to all your clients. You can do some exercise searching here and on your cert. organization website. Or if you don’t find what you are looking for, contact me through my profile.