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Here's the scoop...Pregnancy Recommendation: Intermediate, 1st & 2nd Trimesters; Advanced, All Trimesters.
This fun routine will take you through a variety of moves, working on your strength, balance and flexibility. You will most likely feel your cardiovascular system being challenged, too. Please be wise and use caution when exercising on your own. Make sure you have approval from your physician to perform a routine like this. |
Always begin with a thorough Dynamic Warm-Up (like this one here) and a complete cool down routine of foam rolling and pregnancy stretches.
For this routine, you only need a physioball and one dumbbell. I recommend using between 8 and 15 pounds (I'm demonstrating with 15 pounds.) You will perform two sets through of the core and balance circuit first, then continue to the next two circuits, performing each three times through.
Always keep in mind that your goal is to not push hard through this, but to move carefully and under control, paying close attention to your body. Please read the Fit Pregnancy Guidelines to make sure you're aware of what your body can handle. Take breaks as needed and modify when necessary.
The Exercises1a PB plank w/ pelvic tilting 1b Mountain climbers + push-ups 1c Quad stretch w/ forward lean 1d Knee to chest hugs 2a Goblet squat w/ knee drive 2b Three point rows 3a Squat to chopping lift 3b Bent-over thoracic rotation |
The Numbers2 x 0:30 2 x 6-8 total 2 x 8-10/side 2 x 8-10/side 3 x 8/side (16 total) 3 x 15/side 3 x 8/side (16 total) 3 x 8/side (16 total) |
