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Here's the scoop...Pregnancy Recommendation: Beginner, All Trimesters; Intermediate & Advanced, 3rd Trimester
This gentle strengthening routine is ideal for a pregnant beginner interested in staying active. Because of its gentle nature, it's also perfect for intermediate and advanced trainees in the 2nd or 3rd trimesters. This routine begins with some basic core strengthening and pelvic stabilizing. The second circuit with activate and strengthen the essential muscles of your lower and upper body. 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 will perform two separate circuits, fully completing both sets of the first circuit before moving on to the second circuit of exercises.
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 Standing pelvic tilts against wall 1b Wall angels 1c Prone planks (elevated if necessary) 1d Side planks (kneeling if necessary) 1e Bird dogs 1f Child pose rest... 2a Bodyweight squats 2b Bent-over T's, Y's, W's 2c Push-ups (elevated if necessary) 2d Shin box |
The Numbers2 x 10 2 x 10 2 x 4-6 deep breaths 2 x 4-6 deep breaths/side 2 x 1:00 total (switch sides every 0:15) 2 x 5 deep breaths 2 x 10 2 x 6/letter 2 x 10 2 x 10/side |
