One of the biggest struggles of sticking with your gym community through pregnancy and into postpartum is knowing how to modify movements safely. There is nothing more frustrating and disheartening than feeling like your coach doesn’t know what to do with you. To feel isolated or like you’re somehow broken. Sound familiar? One of the most common movements needing modifications is the burpee. Next time you hit up your favorite workout class, keep these 5 burpee alternatives in the back of your mind. Share them with your coach too so they know how to support you!

Why the burpee may not be ideal

The burpee is a staple in most crossfit gyms, HIIT classes, and bootcamp workouts. While this dynamic movement is a full-body burner, it may not be ideal for pregnancy or postpartum. Why? The dynamic nature of the burpee requires full core and pelvic floor activation. The intensity of this movement may put unnecessary stress on your pelvic floor, causing symptoms of discomfort and disfunction.

Ultimately, it’s just not necessary. There are burpee alternatives that are equally dynamic, train the whole body, and can get your heart rate up, while honoring the stage your body is in. This definitely doesn’t mean burpees are off your plate forever. Only you can decide what works best for your body.

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5 Burpee Alternatives

Elevated Athletic Burpee

This is the most dynamic burpee variation, ideal for early pregnancy or advanced postpartum training. You should be able to move with control and ease, without exacerbating coning or pelvic floor distress.

1. Begin standing in front of an elevated surface. The height of the surface will depend on what is appropriate for your body.  A sturdy wallball, adjustable height push-up bar, box, or bench are all great options.
2. Plant hands firmly on elevated surface, with shoulders stacked over wrists.
3. Jump or step feet back landing in an elevated plank position. Use your breath and core to control this jump movement.
4. Jump or step feet forward, landing in your starting position.
5. Come to a full stand.

Elevated Push-up + Squat

This movement is breaking the burpee up into two core exercises: a push-up + a squat. This is another excellent option that removes the dynamic strain on the pelvic floor that accompanies most jumping movements.

1. Begin standing in front of an elevated surface. The height of the surface will depend on what is appropriate for your body.  A sturdy wallball, adjustable height push-up bar, box, or bench are all great options.
2. Place hands on elevated surface and step back into a plank position: shoulders stacked over wrists, core engaged, long neutral spine.
3. With control lower body down, bending your arms out at a 45* angle. Then return to plank, completing a pushup.
4. Come to a stand and complete an air squat.
5. Repeat this complex.

Russian Kettlebell Swing

Need fast and dynamic burpee alternatives? Russian Kettlebell Swings work the same hip flexion required by the burpee, without overtaxing the core.

1. Begin standing with feet slightly wider than hips. Place kettlebell on ground in centered front of feet.
2. Hinging at the hips, reach for kettlebell with both hands.
3. Inhale as you swing the kettlebell back between your legs
4. Exhale as you dynamically open your hips coming to a stand, swinging the bell in front of your belly. Use the momentum from your hips to bring the bell up, not your arms.
5. As the bell reaches bra band height, actively press down on it, hinge and swing it between your legs.
6. Repeat the open and close hinge swing.

Bear Walkouts

A safer way to get down to the ground and back up again!

1. Begin standing with feet slightly wider than hips.
2. Plant hands on the ground.
3. Slowly and with control, walk your hands forward, coming into a low bear position. Your shoulders should be stacked over your wrists and knees are bent and under your hips.
4. Take a breath and walk your hands back toward your feet, slowly coming to a full stand.

Tabletop or Bear to Stand

If the walkouts feel too dynamic and put too much strain on your core, this is a great burpee alternative. Bear variations are ideal for pelvic floor health and helping get baby into an optimal position for birth!

1. Begin in a table top position.
2. Lift your knees off the ground, keeping your shoulders stacked over your wrists, coming into a low bear position.
3. Bring your left foot outside your left hand followed by your right foot outside your right hand.
4. Lift your hands, sit back into a squat and with control come to a stand.
5. Return to the floor by planting your hands on the ground and stepping each foot back to finish in a low bear position

Alternatively, you can do this movement from table top, rather than low bear.