Can You Take a [solidcore] Class While Pregnant?

To the expecting mothers reading this — congratulations! We’re so honored to be a part of this journey with you.

If you’re a fan of [solidcore]’s workout, you may be wondering whether you can keep up your favorite fitness routine during pregnancy. The short answer is yes – in most cases. With the right modifications and their doctor’s approval, many women find they’re able to continue their [solidcore] practice throughout pregnancy. 

[solidcore] coaches are both trained in and experienced in working with pregnant women! So you should feel comfortable talking to your coach and asking for modifications. 

One note: If you haven’t taken a class before, we don’t recommend that you try out [solidcore] for the first time while pregnant. For those familiar with the workout, it can be an effective and safe way to stay active while expecting. But we recommend that first-timers wait to try out our classes until you are postpartum and fully recovered.

For those who have already begun their [solidcore] journey, once you’ve received clearance from your doctor, we encourage you to share the news with your coach so they can best support your in-class experience. And we’re excited to support you through this phase! 

Watch our video on this topic here.

Benefits of Solidcore During Pregnancy

Staying active during pregnancy can have many physical and emotional benefits. [solidcore]’s low-impact classes can be a great option for pregnant women to continue building strength, supporting their changing bodies, and preparing for the physical demands of childbirth and postpartum recovery.

Low-Impact Strength Training

[solidcore]'s controlled movements are gentle on the joints, which is ideal as your body produces more relaxin, a hormone that increases joint flexibility during pregnancy.

Core Stability

Strengthening the core (with proper modifications) can help support your growing belly and may reduce back pain.

Improved Circulation and Mood

Regular exercise can help boost mood, circulation, and energy levels during pregnancy.

Maintaining Fitness

Staying active during pregnancy can help with labor, delivery, and postpartum recovery.

We recognize the unique challenges and joys that come with staying active during pregnancy, and we take pride in creating a supportive and encouraging atmosphere. Beyond just the physical aspect, our holistic approach always emphasizes your mental and emotional well-being. Our goal is to help make your journey as healthful and happy as possible. [solidcore] classes are also designed to create a space where you can connect with other moms-to-be, share experiences, and build a sense of community.

Changes to Your Body While Pregnant 

Alignment imbalances are normal during pregnancy. You're growing a human! The key is to address anything with your coach as soon as you feel any discomfort. 

Typical physical changes you may experience during pregnancy:

• An arch in your lower back: As your belly grows, it often tips the pelvis anteriorly or forward. This can cause excess arch in the low back which leads to low back pain.

• Rounded shoulders: This is a result of the arched lower back as your spine is working to counteract and accommodate.  

A wider pelvis: The relaxin hormone loosens the pelvis to accommodate the baby. A wider pelvis can affect your gait or movement patterns, and you’ll want to widen your foot stance during the workout. 

[solidcore] Classes We Recommend, By Trimester

Remember, the health of mom and baby comes first. Speak with your doctor to discuss your prenatal workouts. Once you’ve received clearance, we’ve curated the following class suggestions to help you navigate taking classes throughout your pregnancy:

*Note: If you haven’t tried [solidcore] before pregnancy, we recommend waiting until after pregnancy to begin classes.

1st Trimester

• Starter50: Intro To [solidcore]

• Foundation50: Build Your Basics

• Power30: Core + Upper Body

• Power30: Core + Lower Body

• Signature50: Full Body

• Focus50: Core + Lower + Upper Body

2nd Trimester

• Starter50: Intro To [solidcore]

• Foundation50: Build Your Basics

• Signature50: Full Body

• Focus50: Core + Lower + Upper Body

3rd Trimester

• Starter50: Intro To [solidcore]

• Foundation50: Build Your Basics

• Focus50: Core + Lower + Upper Body

Can Pregnant Women Do Core Exercises?

Core strength is especially valuable during pregnancy, especially to reduce back pain. However, not all core exercises are safe during every stage of pregnancy.

While many [solidcore] exercises are low-impact and can be beneficial, certain core exercises may place too much pressure on the abdominal wall as your pregnancy progresses. This can increase the risk of diastasis recti — a separation of the abdominal muscles common in pregnancy. So traditional core exercises may need to be replaced with safer options.

You’ll want to look out for what’s called “coning” – a bulging or dome-like appearance down the center of the abdominals. Don’t stress if you see this. It’s merely a sign that the current movement is too much at the moment. Tell your coach so modifications can be made.

What about obliques? You are welcome to perform obliques for as long as you like. Strong obliques help support and stabilize your hips! Continuing to strengthen them during pregnancy will help keep your hips in alignment.

In the second trimester, we recommend avoiding twisting movements or exercises that disassociate the hip and shoulders. Try exercises like side planks that keep the hips and shoulder associated or facing the same direction. In this case, you can execute side plank exercises or core exercises in class.

Most importantly, listen to your body. If any movement causes discomfort, modify or skip it.

Other Modifications to Consider

In addition to core modifications, [solidcore] coaches are trained to offer other pregnancy-safe modifications. Some common adjustments include:

• Avoid Lying Flat on Your Back: After the first trimester, exercises that involve lying flat can reduce blood flow. Modify these exercises with incline positions or side-lying options.

• Focus on Stability: As balance changes, use the handlebars or modify exercises to ensure stability.

Adjust Resistance: You may need to reduce spring resistance as your pregnancy progresses.

When to pause your [solidcore] journey

There are some situations where [solidcore] or any strenuous workout might not be advisable during pregnancy:

• If your healthcare provider advises against it

• If you experience dizziness, shortness of breath, or pain during exercise

• If you have certain medical conditions, such as preeclampsia or placenta previa

If you’d like to set an extended membership freeze during your pregnancy, connect with our Client Experience team here.

Embracing Postpartum Fitness 

Once you feel ready and have received clearance to begin working out again, [solidcore] is honored to support you along your postpartum fitness journey. Returning to postpartum workout classes is a unique experience for everyone, and it’s key that you listen to your body and mind. It’s super important to give yourself ample time to heal and recover before returning to the blue lights – this may include an additional week or so after clearance from your doctor.

Listen to Your Body and Be Kind to Yourself 

Ultimately, you know your body best. If something feels uncomfortable or painful, stop and adjust. Many women successfully continue [solidcore] throughout pregnancy, but every body and every pregnancy is different.

Remember: You have an entire [community] cheering you on, and we are here to support you every step of the way. 

Want to book a class with [solidcore]? Find a studio near you!