Staying active during pregnancy can help you physically cope with your changing body, but also help you emotionally. Although it can be tough to get motivated with the fatigue, aches, and everything else that carrying your growing baby can bring, you will be glad you got moving! Increasing your fitness level prior to and during your pregnancy helps your body with the changes it must go through, it can also help your labour, delivery, and recovery!
This workout is great for any trimester, as the exercises will not put you in positions that create excess stress on joints or your spine. If you were not exercising much prior to your pregnancy, or have not during your pregnancy, please take it easy and begin with one set at your own pace. If your doctor or midwife is following your pregnancy closely for any reason (high blood pressure, gestational diabetes, etc.) please consult them prior to exercising. Also, if you are on bed rest or modified bed rest, please do not complete this workout.
The Any Trimester Prenatal Workout
30 walking jacks (jumping jacks without the "jump" - step your feet side to side while moving your arms)
5 step-out burpies (burpies without the "jump" - hands on the floor, step your feet to a high plank, then step back)
15 weighted squats on BOSU (or on the floor - use dumbbells, barbell, or filled water bottles)
15 biceps curls on BOSU (or on the floor - use dumbbells, barbell, or filled water bottles)
15 BOSU push ups (or kneeling or raised push-ups)
10 BOSU lunges/leg (or on the floor - use dumbbells, barbell, or filled water bottles)
15 triceps dips (keep the knees bent and lower while bending your elbows to 90 degrees)
10 cat/cows (on hands and knees - great for the spine)
10 kneeling supermans (low back strengthening)
30 second plank (kneeling if you are further than 16 weeks)
5 step-out burpies (burpies without the "jump" - hands on the floor, step your feet to a high plank, then step back)
15 weighted squats on BOSU (or on the floor - use dumbbells, barbell, or filled water bottles)
15 biceps curls on BOSU (or on the floor - use dumbbells, barbell, or filled water bottles)
15 BOSU push ups (or kneeling or raised push-ups)
10 BOSU lunges/leg (or on the floor - use dumbbells, barbell, or filled water bottles)
15 triceps dips (keep the knees bent and lower while bending your elbows to 90 degrees)
10 cat/cows (on hands and knees - great for the spine)
10 kneeling supermans (low back strengthening)
30 second plank (kneeling if you are further than 16 weeks)
Repeat x 2-3 sets
Enjoy!!
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