Welcome to our Urban Family series by Lauren Hogan, General Manager at F45 Training in Shanghai. She will deliver fitness tips to the Urban Family Community. Using her nutrition challenges and high-intensity interval and resistance circuit-based training, Lauren enjoys pushing the Shanghai community to achieve their health and fitness goals.
It's easy to get hung up on your fitness routine when injuries or life changes happen, but it doesn't mean you need to stop working out entirely. Whether you're getting back into fitness training, recovering from an injury or exercising during your pregnancy (or post-pregnancy), there are many modifications you can make to ensure you still get in an effective workout. Next time you head to the gym, here are a few simple exercise swaps you can make to keep moving, without placing additional stress on your body.
Strength Training Substitutes
Replace Burpees with Step Back Burpees
Image by Natalie Foxwell/Urban Family
Target: Core, legs, glutes and shoulders
Start with your feet hip-width apart and bend your legs as you position into a squat. Then, put your hands on the ground slightly in front of your feet. Make sure your shoulders are directly over your hands and step your feet back one at a time so that you are in a plank position. Be sure to keep your core engaged. Then, step your feet forward one at a time and return to a squat. Make sure you activate your glute muscles as you rise back up to your feet.
Replace Mountain Climbers with Modified Mountain Climbers
Images by Natalie Foxwell/Urban Family
Target: Core, glutes and hips
Start in a plank position and drop down to your knees, making sure you keep your weight positioned on your hands. Then, straighten one leg behind you while keeping the other knee planted. After fully extending, bend your leg and bring it out and toward the shoulder on the same side. Your knee should end up parallel with the floor. Be sure to keep your core tight and your spine straight and long. Reverse the movement and return to the starting position while keeping your leg elevated.
Replace Mountain Climbers with High Knee Marches
Image by Natalie Foxwell/Urban Family
Target: Core, glutes and hips
For those further along in their pregnancy, mountain climbers might be too intense on your core as your belly grows. Start in a standing position, taking turns to raise your knees up and down. Keep your arms raised above your head. As you bring each knee up, lower both arms down.
Replace V-ups with Hollow Body
Image by Natalie Foxwell/Urban Family
Target: Obliques, hip flexors, inner thighs and quads
Start by laying on the floor, on your back with your arms and legs pointing straight up. Slowly lower both legs to the ground. Be sure to keep your back flat to maintain the correct form. As soon as you begin to feel your back coming off the ground, hold that position. Your legs should remain slightly off the ground. Hold this position while bringing your arms above your head so that you end up in a banana-like position.
If you are comfortable holding that position, advance to a tuck up by bringing your knees and arms toward each other at the same time. Hug your knees at the top position but be sure to keep your core pressed down. Try not to rock back and forth. Straighten both arms and legs to return to the starting position before tucking up again.
Cardio Training Substitutes
If you find yourself in session with high-intensity cardio, jumping movements or exercises you feel uncomfortable with, remember there are simple swaps you can make. Try squats instead of jumping squats or tuck jumps, lunges instead of jumping lunges and toe taps or box step ups instead of box jumps.
If you're looking for a little something extra, consider using dumbbells or plates when you do your lunges or squats. Or, mix up one cardio exercise by using dumbbells to do dumbbell punches.
Advice
If you feel the need for modified training, always be sure to let your trainer know every time you go to class to make sure they are aware. Even if you've told them before, it's always best to give them a friendly reminder; they'll be glad you did!
F45 Training has studios in Xuhui and Jing'an. Refer to their official WeChat account 'Functional45' for more details.
[Cover image by Natalie Foxwell/Urban Family ]
