A burpee is a highly demanding, full-body movement that combines a squat, a plank, a push-up, and a jump into a single, high-intensity repetition. While physical activity is generally encouraged throughout a healthy pregnancy, any exercise routine requires medical clearance and careful consideration as the body changes. This high-impact, multi-step movement introduces specific risks that must be analyzed to maintain the safety and health of both the mother and the developing fetus.
Answering the Safety Question
Whether a pregnant person can continue performing burpees depends heavily on the stage of gestation and their pre-pregnancy fitness level. During the first trimester, when the body’s physical change is minimal, many individuals can safely continue their established burpee routine as long as they feel comfortable. However, it is prudent to listen closely to the body and avoid pushing to maximal effort.
As the pregnancy progresses into the second and third trimesters, most healthcare providers recommend either stopping the traditional burpee or modifying it significantly. The full burpee involves quickly dropping to and rising from the floor, which becomes increasingly impractical and unsafe with a growing abdomen. Furthermore, the traditional burpee often requires lying on the back, a supine position that should be avoided after the first trimester to prevent compression of the vena cava, a major blood vessel.
The rapid movement and full-body impact of the exercise also present a heightened risk of falling, especially as the center of gravity shifts. This risk, combined with the physiological changes occurring internally, means the benefits of performing a full burpee rarely outweigh the potential strain or injury during the later months of pregnancy.
Understanding Physiological Changes
The primary reason burpees become a concern is the hormonal shift that affects the musculoskeletal system. The hormone relaxin, released during pregnancy, softens the connective tissue and ligaments surrounding joints, particularly in the pelvis, to prepare the body for labor. This increased joint laxity creates instability, making high-impact movements like the jump component of a burpee a potential source of injury to the pelvis and surrounding joints.
The growing uterus also places increasing pressure on the abdominal wall, which can be exacerbated by the high-force movements of a burpee. Movements that involve bracing or crunching can contribute to or worsen diastasis recti, a common condition where the rectus abdominis muscles separate along the midline of the abdomen. Observing the abdomen for any “doming” or “coning” during the plank or push-up portion of the burpee is an immediate indication that the intra-abdominal pressure is too high.
The expanding uterus causes a substantial shift in the body’s center of gravity, which compromises balance and coordination. This postural change, combined with the joint instability from relaxin, makes the rapid transition from standing to the floor and back up inherently more risky for a fall. High-intensity exercise also raises the core body temperature, which requires pregnant individuals to be especially mindful of hydration and overheating, as excessive heat can pose a risk to the developing fetus.
Adapting the Burpee Movement
For individuals who have medical clearance and wish to continue a burpee-like movement, it must be adapted to eliminate impact and reduce abdominal strain. The first modification is to remove the jump entirely, both the jump back to the plank position and the jump up at the end of the repetition. Instead, the feet should be stepped back one at a time into the plank position and then stepped forward to return to the squat.
The second adjustment involves elevating the hands onto a stable surface, such as a sturdy bench, box, or wall. This incline modification reduces the angle of the plank, thereby decreasing the direct pressure on the core and pelvic floor muscles. It also makes the transition smoother and helps avoid the full supine or prone position that is challenging with a growing belly.
The final adaptation is to completely remove the chest-to-ground component, which is impossible with a baby bump. This can be replaced with a modified squat thrust or a “beast-position” step back. By using the elevated surface and stepping the feet back, the movement maintains heart rate elevation and muscle engagement without the dangerous impact or compromised positioning of a traditional burpee.
Recognizing Warning Signs
Regardless of the modifications made, it is important to stop exercising immediately if specific warning signs appear. These symptoms warrant immediate cessation of activity and medical consultation:
- Vaginal bleeding or fluid leakage, which may indicate a rupture of membranes.
- Persistent, sharp pain, particularly in the abdominal or pelvic region.
- Dizziness, feeling faint, or shortness of breath that occurs with minimal effort.
- Swelling or pain in the calf, which can indicate the presence of a deep vein thrombosis.
Maintaining open communication with an obstetrician or midwife about any new or concerning symptoms is necessary to ensure the continued safety of the exercise routine.