True40’s Workout is Safe for Pregnancy and Postpartum!

The perfect workout for pregnancy and postpartum doesn’t exist…. oh yes, it does. Enter True40, the workout that is safe for pregnancy and postpartum.

Many of our clients and instructors have done True40 all the way through their pregnancy and through their postpartum journey. Feedback we hear often is how good they felt through pregnancy, how strong they felt during birth, and how well they were able to recover afterwards.

We offer modifications to all clients, but our instructors are specifically trained to offer options that are safe for pregnancy and postpartum (and somewhat surprisingly, they are different!). Below is a sample of modifications for both pregnancy and postpartum:

Modifications for Pregnancy

• Avoid lying on belly.
• Avoid deep rotations through the torso.
• Be mindful of sudden heart rate increases during class, and modify as needed (example: plank at the barre instead of the floor to avoid heart rate spike).
• Shorten the range in core work.

Our instructors work with clients to implement these and more at key points during pregnancy for the safest experience possible!

Modifications for Postpartum

Honestly, postpartum modifications can be even more important that pregnancy modifications for long-term health!

• Specifics modifications to avoid hip flexors and back taking over while core strength builds back.
• Engage transverse abdominus (deepest core layer) by breath and not crunching.
• Shortening the lever in the body (arms and legs extension) to allow for better core engagement.
• Remove ball from between legs to allow pelvic floor to recover.

Diastasis Recti

Diastasis Recti, or “DR,” is the biggest concern for our postpartum clients. Your linea alba is a muscle that runs vertically down the center of your abdomen. It stretches naturally when you are pregnant, and can be healed, but it is common for it to stay separated (both wide and deep) if not healed properly, especially after multiple pregnancies because it is already weak and continues to experience pressure.

The muscles can be re-strengthened naturally by proper core engagement and a lack of strain in the core; however, many want to “bounce right back” after a pregnancy and put too much pressure in this area and make it worse or slow down the healing process. We have specific modifications for our clients to avoid and heal DR. 

How to Know Which Modifications are Safe for Pregnancy and Postpartum

Our instructors are trained to help you tune into what your body needs. We also help you know at which points in pregnancy and postpartum you need to implement certain modifications. It’s so important to us that our workouts remain safe for pregnancy and postpartum. We want to support our clients during this pivotal time in their life and want them to feel their best so they can focus on their family! You can learn more about our workout here.