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?
Of course you have to clear exercise with her physician first. It is a little trickier with her since she has not been exercising, but for the most part you can train pregnant women similarly to a regular client with several caveats. Exercise is as tolerated, you do not want to push too hard, especially for someone who has not been active. Officially the supine position is not recommended starting with the second trimester, but some physicians are willing to allow it “as tolerated”. The thinking is that the woman will feel symptoms (nausea or light headedness) before any harm can come to the baby. But to go strictly by the guidelines, keep her off her back. Planks are generally ok, unless she shows early signs of a diastasis, but I would avoid reverse and regular crunches. You can do many standing core exercises such as wood-chops with balls and bands and warding type exercises to target the core. Hydration is critical, have her take frequent water breaks, and avoid over stretching; (the ligaments get looser during pregnancy). Keep it enjoyable. Emphasize that she will recover faster if she stays active now.