These mini-workouts will help you remain poised and fit through all stages of your pregnancy. You will feel your best if you supplement these workouts with 3-4 days of cardiovascular training a week, drink at least 8 glasses of water a day, and eat a balanced diet. Stay present in your workouts and listen to your body. Decrease the intensity of your pre-pregnancy workouts by about 15%. And most importantly, remember the three biggest guidelines: 1) Don’t start anything new during your pregnancy. If you’ve never been a runner, this is not the time to start! 2) Consult your doctor before beginning any type of exercise program – now more than ever. 3) If you experience any pain, or if something “just doesn’t feel right” – STOP and consult your doctor. Doubt means don’t.
Remember – you must be the guardian of your own health – every woman, every pregnancy and every week is different. This is a magical time, when your body literally and figuratively takes on a life of its own. Trust the widsom of your body. Treat it well, and let it guide you through a happy, healthy pregnancy!
Workouts for the First 10 Weeks
During this stage, many women can still safely and comfortably lie prone on their stomachs, lie supine on their backs, and mobilize their spines. You may be suffering from nausea and/or extreme exhaustion; on days when you can’t muster the strength or energy to exercise, try doing the warm up exercises only. You may notice that your muscles fatigue much quicker than they did before, so take breaks as needed.
Back and Shoulders Workout:
Core Workout 1:
Core Workout 2:
Shoulder and Hip Workout:
Workouts for the Second Ten Weeks
At some point during this timeframe, your doctor will advise you to stop lying supine, or on your back. Lying on your back for prolonged periods of time will interfere with your body’s return of blood to the heart, by putting pressure on your Vena Cava. When your doctor tells you to stop lying on your back, avoid the supine exercises all together. You may notice that during this timeframe your energy starts to return, but as always, don’t push yourself to exhaustion, and keep your body temperature reasonable. A good rule of thumb is: if you start to get visibly flushed in the face, take a moment to cool down, and drink water. As your body changes, don’t be surprised if an exercise feels good one day, and uncomfortable the next. Listen to your body, and modify as necessary.
Supine Core Work with Band:
Pre-Natal Yoga Workout: Morning Flow:
this workout can be done anytime during your pregnancy, as long as you are not experiencing any pain or discomfort.
Pre-Natal Seated Core Workout:
Workouts for the Third Ten Weeks
This is an exciting time in your pregnancy; you’ve probably felt the baby move by now, you are sporting a beautiful bump, and you may have even started working on your nursery! But it can also be a challenging time when it come to exercising. Moving may be getting a little more difficult as you carry more weight, your center of gravity shifts, and your posture changes. You may be experiencing new muscular sensations in and around the belly and hips, and perhaps even a few aches and pains. Exercising – moving in general – will most likely help you avoid, or at least reduce, discomfort; however you must remember that your body is changing rapidly. You may have more flexibility than normal – be careful not to overstretch. You may even need to reduce your range of motion during cardiovascular exercise! Expect that each day will start to feel different than the one before, and listen to your body’s signals. When you need to rest, rest. Your balance may be off – reduce the potential for injury by modifying your exercises as needed. Most importantly, shift your mindset. Remember that your primary goal is different now. It is not to burn calories, or lose weight. Your primary goal is to move safely, work at a moderate intensity, and use exercise as a way to stay strong and healthy, in body and mind. Overdoing it will not serve this goal, but rather set you back! So, take a few deep breaths, do a little moving, and enjoy the ride.
Prenatal Pilates – Yoga Fusion Workout:
*this workout is an hour long, and separated into three segments. You can do the whole hour, or pick and choose the segments you feel like on any given day.
Workouts for the Fourth Ten Weeks
You’re almost there now! Contrary to what many may think, you CAN stay active during this time, as long as your doctor, and your body, say it’s ok. Listen carefully to the signs that you may be overdoing it and adapt accordingly. Pay attention to how you feel AFTER a workout as well as during. Do your hips or back hurt afterwards? Perhaps next time you should scale it back. But if you feel good, there’s no reason why you can’t get your move on. Moving will help your circulation, your blood pressure, your stress response, and your sleep quality. Try not to get discouraged if you need to take it slow, take breaks, or feel your muscles fatiguing faster – whenever have you ever carried around a 20-40 pound dumbbell for the entirety of your workout? Pay close attention to your alignment and form, especially as you near the end of your pregnancy – your body is probably shifting in ways you don’t even realize. A great bet is to focus on strengthening the abductors of the hips (outer thighs, outer hips and bum), working on one leg stabilizing exercises, deep squats, as well as upper body. Now is a great time to prepare yourself for carrying around a baby 24/7 – start strengthening those shoulders, back and arms!
Stack, Sculpt and Stretch: