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How I adapted hip thrusts as my wife’s pregnancy progressed 🤰

As her bump grew and she entered her third trimester, I adapted the hip trusts into body weight glute bridges. I did this so the weight didn’t hurt her bump but she could still train glutes effectively.

Pregnancy doesn’t mean you have to give up strength training. It often means learning how to adapt your training as your body changes.

And remember, what works comfortably for one person during pregnancy might not work for another.

How to adapt Suitcase Squats During Pregnancy 🤰🏋️‍♀️

The suitcase squat can be a great way to keep training your legs and glutes during pregnancy, but as your bump grows, a few adaptations may make it more comfortable.

Try:

➡️ Widening your stance to create more room for your bump
➡️ Turning your toes out slightly to find a more comfortable position
➡️ Reducing your squat depth if your bump or hips feel restricted
➡️ Adjusting the weight as needed
➡️ Using support if your balance changes as pregnancy progresses

The goal isn’t to force the same squat you did before pregnancy. Your body is changing, so your training can change with it. 💪

Keeping strength training in your routine can help you maintain lower-body strength, fitness and confidence throughout pregnancy.

Save this for your next pregnancy leg session!

🤰 STATIC QUAD STRETCH — PREGNANCY EDITION

As your pregnancy progresses, changes in posture, your growing bump and the way you move can sometimes leave the front of your thighs feeling tight.

A static quadriceps stretch can be a simple way to maintain comfortable movement and flexibility throughout pregnancy. 💪

How to do it:
👉 Stand tall and hold onto a wall or stable surface for balance
👉 Bend one knee and bring your heel towards your bum
👉 Keep your knees close together
👉 Gently tuck your pelvis under and squeeze your glutes
👉 Hold for 20–30 seconds
👉 Repeat on the other side
👉 Keep the stretch comfortable — don’t force the range

Benefits during pregnancy:
✅ Helps maintain quad flexibility
✅ Can reduce feelings of tightness through the front of the thighs
✅ Supports comfortable hip movement
✅ Can complement walking and strength training
✅ May make movements like squatting, standing and climbing stairs feel more comfortable

As your bump grows, you may need to reduce the range of the stretch or use a different position.

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Why choose a back-supported shoulder press during pregnancy? 🤰🏋️‍♀️

As pregnancy progresses, your training may need a few adjustments — but that doesn’t mean you need to stop getting stronger!

A back-supported shoulder press can be a great option because the bench provides extra support and stability while you train your shoulders.

💪 Why train your shoulders during pregnancy?

• Helps maintain upper-body strength
• Supports everyday activities like lifting, carrying and reaching
• Can help maintain good shoulder function and posture
• Helps you feel strong and confident as your body changes
• Gives you another way to maintain resistance training throughout pregnancy

The back support can also make the movement feel more controlled and comfortable, particularly as your bump grows and your centre of gravity changes.

⚠️ However, pregnancy exercise should always be individualised.

Avoid this exercise and seek advice from your midwife/doctor if you have been advised against resistance training or overhead exercise, or if you have high blood pressure or other pregnancy complications where exercise may need to be modified.

Listen to your body, keep the weight appropriate and focus on controlled, comfortable reps rather than chasing heavier numbers.

Save this for your next pregnancy-friendly upper-body session!

🤰 Static chest stretch during pregnancy

As your bump grows, changes in posture can sometimes leave your chest and shoulders feeling tight — especially if you spend a lot of time sitting or working at a desk.

A simple static chest stretch can be a great way to gently open through the front of the chest and encourage comfortable shoulder movement.

How to do it 👇

➡️ Stand tall next to a wall or doorway
➡️ Place your forearm against the wall, with your elbow around shoulder height
➡️ Slowly rotate your body away from your arm
➡️ You should feel a gentle stretch across your chest and the front of your shoulder
➡️ Keep your ribs relaxed and avoid forcing the movement
➡️ Hold for around 20–30 seconds, breathing normally
➡️ Repeat on the other side

Why is it useful during pregnancy?

✅ Helps maintain chest and shoulder mobility
✅ Can reduce feelings of tightness across the chest
✅ Encourages comfortable shoulder movement
✅ Can complement upper-back strengthening exercises
✅ A simple way to include mobility work throughout the day

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🤰 Why try bird dog legs during the 2nd & 3rd trimester?

As pregnancy progresses, you may find traditional bird dogs become harder on your core or harder to control. That’s where bird dog legs can be a great regression. 👇

✨ Why I like them:
• Less demand on the core – focusing on the leg movement allows you to build control without having to coordinate both the arm and leg.
• Supports balance & stability – great for maintaining control through your hips and pelvis.
• Strengthens the glutes – helping maintain strength in the posterior chain as your bump grows.
• Helps maintain movement – a simple way to keep training a useful movement pattern throughout pregnancy.
• Easier to adapt – you can adjust your range of movement and position depending on how your body feels.

Remember, pregnancy exercise should be individualised. Your range of movement, comfort and technique are more important than how far you can lift the leg.

🤰 Stretch Saturday: Child’s Pose During Pregnancy

Child’s pose is a fantastic stretch throughout pregnancy, but as your bump grows, a few simple adaptations can make it much more comfortable.

✨ Try these pregnancy-friendly modifications:
• Widen your knees to create space for your bump.
• Rest your forehead on a block or folded towel if reaching the floor isn’t comfortable.
• If kneeling is uncomfortable, perform the stretch on a chair by resting your arms on the seat and gently sitting your hips back.

💛 Why it’s beneficial:
✔️ Gently stretches the back, hips and shoulders.
✔️ Helps relieve tension caused by your changing posture.
✔️ Can provide a moment of calm and reduce stress during pregnancy.

⚠️ Remember: Every pregnancy is different. Only stretch within a comfortable range, avoid forcing the position, and stop if you experience pain, dizziness or any concerning symptoms.

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🤰 Is overhead pressing safe during pregnancy?

For many women with an uncomplicated pregnancy, overhead pressing can still be a safe and effective way to build strength—as long as it’s performed with good technique and modified when needed.
Here are my top tips:

✅ Choose a weight you can control
Pregnancy isn’t the time to chase PBs. Focus on smooth, controlled reps.

✅ Stand tall
Keep your ribs stacked over your pelvis and avoid leaning backwards to lift the weight.

✅ Breathe throughout the movement
Avoid holding your breath. Exhale as you press the weights overhead and inhale as you lower them.

✅ Listen to your body
If an exercise causes pain, dizziness, leaking, heaviness in the pelvic floor, or simply doesn’t feel comfortable, stop and choose an alternative.

💡 As your pregnancy progresses, you may decide to reduce the weight, perform the exercise seated with support if appropriate, or switch to another shoulder exercise that feels more comfortable. Remember, every pregnancy is different. If you’ve been advised by your midwife, obstetrician or healthcare provider to avoid certain exercises, always follow their guidance.

💾 Save this post for your next upper body session and share it with an expecting mum who’s unsure about strength training.

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