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Hi there. As I mentioned in the video, I'm not providing pole tricks for you to work on while expecting, as this would not be wise. Also, THIS IS NOT MEDICAL ADVICE! Instead, I'm sharing all kinds of workouts that could be done to maintain your strength and flexibility and overall wellness during pregnancy. Best of all, the majority of these do NOT require a pole!
If you're postpartum and ready to start pole dancing again, here's the link for my 30 day Take Off Program.
I have 3 week-long VIP PLANS you can use:
NO POLE Body Waves VIP Plan
NO POLE Feet (strong pretty lines) VIP Plan
NO POLE Save your shoulders VIP Plan
NO POLE Hips and pelvis routine
NO POLE Shoulder conditioning routine
NO POLE Lower body conditioning routine
NO POLE Yoga block lower body routine
NO POLE Beginner no pole workout
NO POLE Ball core workout
NO POLE Foot and ankle routine
NO POLE Active shoulder routine
NO POLE Flowmotion stretching routine
NO POLE Active front split routine
NO POLE Active middle split routine
NO POLE Easy beginner warm up
NO POLE Walking meditation
POLE Basic warm up
POLE Pole massage Self massage using your pole!
POLE Level 1 pole strength routine
POLE Sexy pole strength routine
STRENGTH AND CONDITIONING Individual exercises: Most of the exercises here are suitable for women who are pregnant but NOT new to pole. However, I would skip these exercises if you are expecting:
STRETCHING individual stretches for all muscle groups: I would avoid any of the back bending stretches as many are a bit intense unless your body is already used to back bending.
Lastly, The ab switch is awesome for the first trimester and postpartum.
Now speaking of Postpartum, here are some general rules to follow if you have abdominal separation (diastasis recti). First, don't stress if you have this. I had it (4 fingers wide) with the last 2 of my 4 pregnancies, and I was able to close the gap to a single finger. The trick is to understand how to work with it so you don't make it worse.
Things to avoid:
As you can see, you should not jump into a beginner pole work class if you have diastasis recti. Instead, you should take several weeks or longer to work on training your core first. Targeting the transverse abdominals and cautiously rehabbing the rectus abdominus (six pack). Talk with a PT if you need guidance.
Here's a quick and easy test to see if an exercise is going to aggravate your separation and worsen it! Watch your belly, and if any exercise or movement causes the belly to dome (stick out), that's not a good exercise for you. Use this test to see how the above-listed exercises and pole work affects you. The key is to be able to control your rectus abdominis (six pack) in a way where it doesn't dome out.
These exercises can help you rehab your abdominals after baby:
If you come across something you want to try but you're unsure if it's okay, please reach out and ask me!
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