Lagree Fitness Senior Master Trainer, ACE Prenatal Certified Instructor, and the Co-Founder of LAH, Heather Perren, provides you with tips and tricks to keep you safe during and after your pregnancy on any of the Lagree machines
The Lagree Fitness Method is a great workout for prenatal women looking to stay healthy and fit if they have done the workout prior to pregnancy. Just remember, pregnancy is not a time to be focused on losing weight or getting sculpted, it should be about staying active.
The Lagree Method is an ideal choice for anyone who is pregnant that has been taking classes prior to their pregnancy and they are familiar with the Method. Lagree is a low impact workout and this will protect their joints and when given the proper guidance, it will offer them support throughout the workout. This is where the springs will come into play. Offering more spring support in the front of the machine will safely help them throughout the movements. As long as the doctor gives the ok to exercise during pregnancy, it is highly recommended to do exercise at a mild to moderate intensity for 30 minutes three or more times per week. This means your regular high intensity workout that you are used to during Lagree will be reduced to keep you safe throughout the pregnancy. The heart rate should always be below 140 BPM.
Exercising during pregnancy can produce the following positive effects:
★ Less physical discomfort
★ Improved self image, mood and posture,
★ Increased energy & better sleep,
★ Better muscle tone, strength, and endurance
★ Reduced risk of gestational diabetes & hypertension
★ Less time in the pushing phase of delivery
★ Lower incidence of C-section at birth and fewer OB interventions
No moves in the back of the machine during pregnancy. NO Core in the back! NO crunching or twisting! There is a higher chance of falling and the pulling against the tension in the back will put you at a higher risk of developing Diastasis Recti.
The biggest things to remember for anyone prenatal and postnatal during Lagree workouts are the following:
*2 light springs for all light spring moves in the front
*No Core in the back!
*NO crunching or twisting!
*Nothing in the back of the machine during pregnancy.
Why? Because, there is a higher chance of falling when doing lower body in the back and the pulling against the tension in the back will put you at a higher risk of developing Diastasis Recti.
*Encourage slow transitions (opposite of a typical Lagree workout) this will allow the prenatal client to stay safe
*Avoid moves lying supine (flat on the back) after 20 weeks
What moves are safe during and after pregnancy?
Safe oblique moves: Scrambled egg, Side plank, mermaid/side torso reach (no twisting) Offer support with hand on lower mega rail or carriage/platform
Safe core moves: Always performed in the front with two light springs: Wheelbarrow, Saw, Cobra, spoon (be careful with getting in and out of this one and spine needs to stay neutral, no curving), Bear, plank holds. Any plank based moves, you can pull hips up to tabletop position if this makes it more comfortable on the lower back. *planks should be done on knees*
Lower body safe moves: any lunge on the front except escalator (all light lunges should be performed on 2 light springs for more support), Micro Donkey Kicks, Side Spider Lunge, Weighted Floor Lunge, Side Lying Leg Press, Spider Kicks, Side Lying Leg Sweeps, Side Kicks, Skater, Floor Runner’s Lunge, Bungee
Upper body moves: All upper body cables moves are safe (except tailbone based moves). Moves should be done sitting on the heels or on the carriage to avoid a fall risk. Any upper body moves that are performed on the carriage or platform that leave space for belly and are not done laying on the back.
Postnatal fitness Matters too!
Want to learn more? Check out these options below!
Lagreeing at Home offers an extensive library of prenatal and postnatal workouts for our members from 3 of our prenatal certified trainers! We want you to be able to stay healthy and safe during and after your pregnancy. You’ll find all of these classes in the LAH On Demand Library!
Lagree Fitness Senior Master Trainer and ACE certified prenatal expert, Heather Perren, created a 2.5 hour workshop to help educate trainers and Lagree clients alike on how to stay safe during and after pregnancy. Lexi Heinzer and Heather also created a week by week pregnancy guide that also comes with this workshop. Check it out here!