Pregnancy is a unique journey, and for those of us who love Jiu-Jitsu, the question arises: Can I still train while growing a tiny human? The answer is yes—with modifications and awareness! Training during pregnancy is not about pushing limits but about moving, learning, and staying connected to the mats safely.
In my own journey, I was blessed with the best training partners and coaches who respected the human I was growing inside me. They took it light, adjusted intensity, and allowed me to enjoy drilling and rolling in a way that felt safe. Some partners I had trained with before pregnancy, while others were new. Regardless, the sessions flowed smoothly because the level of awareness of your training partner matters. Your environment and who you train with play a big role in keeping Jiu-Jitsu safe during pregnancy.
I trained until the day I went into labor. In fact, my last Sunday at women’s open mat was the day I went to the hospital to start the process! That’s how much being on the mats meant to me. But if you don’t feel comfortable training, that’s okay too. You can still stay involved by showing up, observing techniques, writing down details, and even recording techniques to review later (Just make sure to actually review them!).
Coming back after birth? Now that was the real challenge! It felt harder than training while pregnant. Pregnancy brain is real, and in my experience, it hit me more post-birth than during pregnancy. But here’s the thing: we, as women, are resilient, strong, and capable of overcoming any challenge. It all comes down to patience, surrendering to the process, and listening to our bodies.
So, if you’re expecting and still want to train, here’s a guide to help you navigate Jiu-Jitsu safely and mindfully.
Trimester-Based Jiu-Jitsu Modifications
First Trimester (Weeks 1-12)
Many women continue training normally since the belly isn’t visible yet.
Fatigue and nausea can be factors—listen to your body.
Reduce intensity in rolling but continue drilling as long as you feel comfortable.
Stay hydrated and avoid overheating.
Focus on technical stand-ups, shrimping, guard retention drills, and movement-based drilling.
Second Trimester (Weeks 13-27)
Balance shifts as the belly grows—avoid moves that put pressure on the abdomen.
Positional drilling with trusted partners only is key.
Focus on side control escapes, half-guard sweeps, and knee shield retention.
No live rolling with unpredictable partners.
No closed guard pressure or deep pressure passing on you.
Third Trimester (Weeks 28 - Birth)
At this stage, rolling is typically not recommended, but light drilling can continue.
If you feel too uncomfortable to train physically, shift to watching and taking notes.
Attend class, observe movements, and mentally train by breaking down techniques.
Focus on breathing techniques, visualization, and yoga-based mobility.
If you still feel good drilling, work on open guard sweeps and technical get-ups.
Safe Jiu-Jitsu Training Adjustments
✅ Solo Drills & Movement
Technical stand-ups
Hip escapes (shrimping)
Bridging drills
Guard retention footwork drills
✅ Partner Drilling (With Awareness)
Open guard work (no smashing or stacking)
Side control escapes
Knee shield and half-guard positioning
Technical transitions (without pressure)
✅ Yoga & Mobility Work
Hip-opening stretches
Breathing exercises for relaxation
Shoulder and spine mobility
✅ Mental Training & Observation
Watching and analyzing rolling sessions
Recording and reviewing techniques (don’t forget to watch them later!)
Writing down key details from class
Visualizing movements to keep your Jiu-Jitsu sharp
What to Avoid
❌ Hard rolling or high-intensity sparring
❌ Closed guard pressure on your belly
❌ Sudden jerky movements or unpredictable partners
❌ Any technique that requires deep core compression (e.g., triangles, guillotines, inversions)
❌ Hard takedowns or situations where falling is a risk
The Importance of Your Training Partners
One of the biggest reasons I felt comfortable training while pregnant was because of who I trained with. Having trusted, aware, and supportive partners made all the difference. If you choose to keep training, make sure your partners:
Understand you’re pregnant and respect your boundaries.
Train smoothly and with controlled movement.
Are aware enough to adjust pressure and intensity.
Remember, your training environment matters. Surround yourself with people who support and uplift you, both on and off the mats.
Coming Back After Birth: The Real Challenge
Many women assume the hardest part is training while pregnant. But in reality, coming back postpartum can be even more difficult. Your body feels different, your endurance is low, and that pregnancy brain is real.
Be patient with yourself. Your strength and technique will come back.
Focus on mobility, flexibility, and controlled movements.
If something feels off or painful, modify or take a break.
Don’t compare your comeback to anyone else’s journey.
The key is to trust the process and surrender to the changes. You are strong. You are capable. And you will overcome.
Final Thoughts: We Are Women, We Are Warriors
Pregnancy doesn’t mean stopping. It means adapting. If you want to train, you can—just listen to your body and train smart. If you need to step back, that’s okay too. Staying connected to Jiu-Jitsu, whether through drilling, watching, or taking notes, will keep your journey going.
At the end of the day, we are warriors. We face challenges, we overcome them, and we emerge stronger. Whether you’re training through pregnancy or making a comeback, know this:
👉 You are powerful.
👉 You are resilient.
👉 You are capable of handling anything.
So be patient, trust your body, and keep moving forward. Oss. 💪
Call to Action
Are you a mom who trained during pregnancy or made a Jiu-Jitsu comeback postpartum? Share your experience in the comments!
Thank you to all of my training partners and coaches that guided me throughout this process. One thing that added to me feeling safe was wearing onesies under my Gi.
