Changing my Fitness to Accomodate Placenta Previa

Changing my Fitness to Accomodate Placenta Previa

Hi there!

Hope you’re all having a great week so far!

You may have seen that a few weeks ago I was told I have a slight pregnancy issue called Placenta Previa.  This is a condition that occurs in about 1 and 200 pregnancies where the baby’s placenta partially or totally covers the opening in the mother’s cervix.  Having placenta previa puts you at risk for vaginal bleeding before or during labor.  In most cases, placenta previa fixes itself by 28 weeks allowing for the baby to pass through the cervix during the delivery.  In some cases, when the placenta is completely covering the cervix, a normal delivery is not an option and a C-section is needed.  In my case, the placenta is not fully covering the cervix so the doctors seem pretty confident that it will eventually move up and I’ll be able to have a natural birth.

When diagnosed with placenta previa most women are told to allow pelvic rest (no sex), and reduce activity level.  If you have any bleeding you must call your doctor right away and could be put on bed rest depending on the severity of the bleeding.

As I said above luckily my case isn’t severe and should correct itself by 28 weeks if not sooner.  Which is good news for me!  The unfortunate side of things is that I have to watch my activity level.  Which anyone who knows me, knows this is hard.  As hard as it might be I’m obviously going to do ANYTHING to make sure I have a healthy pregnancy and healthy baby.  So I’ve been taking doctors orders and keeping things very low impact for the time being.

Here’s how I’ve decreased my activity level since learning about my placenta previa.

  1. Cut out any running I was doing.  Instead I’m doing lots of treadmill walking, hill walking, and outside walking.
  2. Rowing more at a moderate pace.  We have rowers at Burn I.T. so sometimes before class I’ll hop on and get in a few hundred meters of light rowing.
  3. Light weights.  Before I got pregnant I was mostly using 20lb + dumbbells for my workouts and 35lb kb.  Once I found out I was pregnant I cut back to 10,15 and sometimes 20’s for lower body.  Now I’m only using 8 and 10lb dumbbells if any at all.
  4. Yoga – I enjoy yoga but don’t do it enough.  With the 21 day fix I was incorporating both yoga and pilates at least once a week which has been a nice active recovery.  Now that I’m cutting back on my activity level I’m doing even more yoga and pilates than I was before.  Yoga often at Veera and pilates at home with my fix and plyo dvd’s 🙂

While decreasing my workouts hasn’t necessarily been the most fun, especially since I’m coaching others through workouts I’d LOVE to be doing, I know it’s definitely important for the safety of myself and the baby.  So I’m taking doctors orders and slowing down.  Plus like most things that come my way I try to look at it like a challenge.  Setting goals to do more of things I normally wouldn’t do like walking and yoga.  I’ve also had fun creating more mellow workouts that can be done with light weights or no weights at all but still get my heart rate up a little bit.  Like this lower intensity workout I did at the gym the other day.

low impact

Here are the workout moves,

Walking Lunges 


Goblet Squat 

Curl + Press

Alternating Fire Hydrant 

Plank Knee to Elbow

A great workout that you can easily take up or down notch 🙂


  • Have you ever had to modify workouts for health reasons?  
  • How did you do so?  
  • What’s your favorite low impact workout?
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  1. I’ll pin that workout! Sad thing is that would be a hard workout for me lol