These sporty jumps are a great all-body workout, and while they should be performed with caution in pregnancy, they're the perfect way to burn fat after you give birth.
How to Do a Burpee
You know that feeling you get when you're in a workout class and the instructor tells you it's time to do burpees? Well, we have some good news if you're pregnant: You can probably do away with that feeling of dread for a little while.
"I would not recommend burpees during the third trimester of pregnancy and would not recommend it until three months post-pregnancy after working on basic core conditioning and stability," Christine Bullock, the creator of Christine Bullock's Body Re-born Post-Natal Series says.
But with that being said, we have to level with you: Burpees do really, really great things for your body—so you should keep doing them early on in pregnancy and resume them when you're ready after giving birth.
"The plank found in a burpee tones head to toe, while the cardio portion of the exercise can increase resting metabolism so you burn calories all day," Bullock tells us. "Just holding a plank at the start of a burpee tones the shoulders, arms, chest, back, legs and butt. It tones the obliques and rectus abdominals providing a strong and small waistline. The portion of the exercise that requires you pull knees to chest and stand or jump along with the push-up that may be added in plank, increases resting heart rate. When you add plyometrics [where you exert yourself at high levels in short bursts] to a workout and increase heart rate you can boost your resting metabolism, which can burn higher amounts of calories."
If you're pregnant, there's still a way to make this powerhouse move safe. "Skip the standing jump of a burpee during pregnancy and during the time breastfeeding," Bullock says. "A hormone called relaxin is released in the body during the first trimester and stays in your body until you stop breastfeeding. This relaxes the tendons throughout the body, leaving your joints without support. Any type of jumps need to be done in a small controlled manner while breast feeding because your tendons are weak and the pressure of the jump can cause too much pressure in the joints. You can also step back to a plank, instead of jumping back if you feel any extra pressure on the pelvic joints or hip flexors."