Body Pump is one of my favourite studio programmes and I’ve been teaching it on and off for about 15 years (since release 29)! I taught and participated in Body Pump for as long as I could when I was pregnant and thoroughly enjoyed it. I have never had so many pregnant ladies in my Pump classes, so here are a few tips to help keep you coming for as long as possible:

1. Take a wider set up position than usual. You will find your mid-stance squat position a more comfortable position to start from (your set up position). That’s heels just outside hips, rather than under them.
2. Self select your range of movement (ROM). Go as far as is comfortable for you.
3. Really focus on technique, joint alignment and quality of movement.
4. Engage your core muscles and keep good posture. Pregnancy will naturally alter your usual posture – your growing belly will affect your lumbar spine and your bigger boobs will encourage your upper back and shoulders to round.
5. This is not the time for any strength gains. Maintain and reduce your load when necessary.   6. Make sure you breath and avoid holding your breath at any time. Try breathing out on the exertion of each repetition.                                                                                                                            7. If it is uncomfortable to do so, avoid lying flat. You can put your step/bench on an incline or ask your instructor about seated alternatives. Be careful getting up from a lying position too. Remember to roll onto your side to get up, rather than jackknifing in the middle.                                          8. Stay well hydrated and take additional rest if you need. No one is going to mind if you miss the odd rep or two.

Track specifics:

Squat track – You will probably find it more comfortable to have a wider than usual squat stance. Heels outside hips, and heel-toe wider again if needed.

Back track – You may well be more comfortable using plates for this one, so experiment. Your growing baby belly can easily get in the way of upright rows and clean & presses with the barbell.  If you feel light-headed, keep the weights to chin height and avoid pressing above your head.

Triceps – Ask your instructor for options in the release they are teaching and take kneeling or seated options where appropriate.

Lunges – If lunges are challenging, squat instead. If you do lunge, go for a non-weighted option. Avoid the stepping lunges, and focus on the more static lunges or switch to squats instead.

Abdominals – Work on your deep abdominal muscles here. Ask your instructor for options and alternatives which work with the release they are teaching.