I'm a chocolate-loving nutritionist,
pre & postnatal coach, doula and let's face it- total birth nerd 🤓.
I'm here to help you cut through mommy-marketing and pinterest perfection to confidently cultivate a pregnancy and postpartum experience you totally love.
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!
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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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.
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.
Need fast and dynamic burpee alternatives? Russian Kettlebell Swings work the same hip flexion required by the burpee, without overtaxing the core.
A safer way to get down to the ground and back up again!
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!
Alternatively, you can do this movement from table top, rather than low bear.
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