30 Day Shred while Pregnant – Level 1
During my first trimester of this pregnancy, I did the 30 Day Shred without any issues.
Well, other than being enormously tired. It’s amazing how much harder Level 2 is when you’re knocked up!
Some medical professionals say to avoid any exercises on your back during pregnancy; others say to avoid them starting around 8-12 weeks. And of course, like any exercise program, make sure to check with your doctor, midwife, etc. before starting something.
If you’re still in your first trimester and you want to avoid the back exercises, or you’re further along and you want to still do the 30 Day Shred and need some ways to make it more pregnancy friendly, here’s how I do the 30 Day Shred for Pregnant Moms.
Level 1
There are only a few places where you need to adapt the exercises in Level 1. If you find yourself getting winded during the cardio section, then I suggest doing a one minute breather instead of the abs (which I’ll offer alternatives down below).
Chest Flies (Last Set, First Exercise): Instead of doing these on your back, find a wooden chair and sit upright with your back supported. If you don’t have a chair like that, sit on the end of any other kind of chair or couch with your back upright. Hold one weight in each hand, arms bent so that the weights are next to your head (palms facing out). Bring the weights (and your fore arms) together for each count. (These are typical chest flies that you often do on machines at the gym).
Abs: Instead of doing the abs in each section, choose any one of the following exercises -
- Overhead pulldown with weights. Start with your hands above head holding weights, bring them down to meet alternating knees.
- Same as above but turn your body slightly to work your obliques – pulling the weights and your arms across your body to the opposite knee.
- Hold plank (or dolphin – plank on your elbows)
- Do the last ab workout from Level 2, which has you in plank bringing your opposite knee to opposite elbow
- Here are a few others – all standing ab workouts.
Coming up next, Level 2 for Pregnancy! And if you’re new to the 30 Day Shred, you can purchase it via our affiliate Amazon.com.
What lucky kids you have (in utero and out), you are creating such an incredible foundation for them!
[...] This post was mentioned on Twitter by Jillian's Bitch and Jillian's Bitch, Kristen Chase. Kristen Chase said: My pregnancy workout – which this time around doesn't include lifting Taco bell into my mouth. http://ow.ly/244AS #shredheads [...]
Thanks for the great tips. I’m not pregnant, but I would like to work out when I am. I’m glad to know I can keep doing the 30 Day Shred if I do get pregnant.
At some point my belly is going to be too big for planks and will hang on the ground (or my preggo boobs – it’s a race). I probably can’t do them while lying on my back, huh? Not quite as effective? Damn.
[...] pregnant women, and I definitely feel much more of a workout when I do this level as compared to 30 Day Shred Level 1. Here are my [...]
will this truly help me drop these pounds
this is undoubtedly for workout warriors
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[...] I’ve been doing them exclusively since my 2nd trimester of this pregnancy, particularly in my 30 Day Shred for Pregnancy workout, but you can even find them incorporated in some of our favorite workouts like Jillian [...]
Hi, I’m only 5 weeks pregnant and I’m on day 5 of level 1, I’m finding it relatively easy and thinking of going for level 2 after the first 10 days.
Thank you for the tips, I’ve been reading up and i think you can do the whole of level one until you reach your 2nd trimester.
I’m hoping to stay fit throughout my pregnancy but I guess thats easier said than done when you’re only 5 weeks in.
Good luck ladies
don’t be discouraged when morning sickness kicks in. i had to quit doing hard workouts for a while until it ended and then i picked up the shred video again. it sucks but hard workouts will just make you sicker and thats no fun.
i’ve also been doing the shred workouts while pregnant. i’m only in my first trimester but with my first baby i ran till i was 8 months pregnant. i am currently running as well as the video workouts. they are amazing.