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Here's the scoop...Pregnancy Recommendation: Intermediate, 1st & 2nd Trimesters; Advanced, All Trimesters
This strengthening routine is great for intermediate or advanced trainees. Each of the circuits are designed to strengthen and stabilize your core muscles while maintaining strength throughout the rest of your 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 three separate circuits, fully completing both sets of the each circuit before moving on to the next circuit of exercises. Choose appropriate weights that ensure you have good technique with a few reps left in the tank by the end. Take breaks as needed and modify the exercises when necessary.
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.
The Exercises1a Tall planks 1b Side planks (tall or regular) 1c In-line bird dogs 1d Child pose rest... 2a Squat to chopping lift 2b Push-ups 2c Single leg dead lift, offloaded 3a Alternating military press 3b Reverse lunges 3c Bent-over rows |
The Numbers2 x 0:20-0:45 2 x 0:20-0:30/side 2 x 1:00 total (switch sides every 0:15) 2 x 5 deep breaths 2 x 12/side 2 x 8-12 2 x 12/side 2 x 12/side 2 x 12/side 2 x 12 |
