Fit Mama: Working Out During Pregnancy


So I know what you are thinking...crazy cravings, emotional ups and downs, weird body aches, nausea, sleepless nights, and don't forget the fact that you are now breathing for two!
Working out can be a special challenge when you are pregnant, but a very important part of a healthy pregnancy. The most important thing is to realize your limitations and only do what feels best for you.  I am now 33 weeks pregnant and I am teaching 3 classes a week.  I teach BodyPump, which a strength training class (that is now more of a cardio class for me) and two yogas a week.  Yoga has been absolutely amazing during my pregnancy.  It really seems to help with my back and hips.  Working out at this stage of pregnancy is proving to be more challenging each day (if I am being honest, walking a flight of stairs is extremely challenging right now!)  The following workout is safe for any stage of pregnancy, but remember to go at your own pace and always contact your doctor before starting any workout regimen. 


The Fit Mama Workout

Always start with a warm up for 3 to 5 minutes.  You can walk or jog lightly or put on some music and dance like no one is watching (your baby will love it, trust me)
Try your best to do 15 to 25 reps of each of the following exercises with a short break in between if needed.  Complete the circuit 2 times for beginners, 4 times for experienced exercisers.


Sumo Squats 
  (appropriate since you may feel like a sumo wrestler right now




Start with feet wider than shoulders.

Squat straight down with knees tracking over pinky toes.

Squeeze inner thighs and butt as you stand.

(option: hold kettle bell or weight)




Strengthens: Butt, inner thighs, calves, quads 




Windmill Plank

Start with hands under shoulders, feet wider than hip distance apart.  Back flat and brace your abdominal muscles...or at least try ;)
Keeping hips steady, rotate feet to side and lift one arm overhead holding abdominal muscles in.  Rotate back to starting position and repeat on the other side.
Strengthens: Shoulders, core, back




Butt Blasters


 
  













Start on all fours with hands under shoulders and knees under hips. Back flat, belly in- ish
Squeeze glutes and lift heel toward ceiling engaging hamstring muscles, keeping knee at 90 degree angle
Return knee to starting position and repeat

Strengthens: Butt, hamstrings, abs



Pointer Position

 














Start on all fours with hands under shoulders and knees hip distance apart, keeping spine long and abs in
Reach right hand and left leg opposite focusing on length rather than height
Hold abdominals in tight and hold position for 30 seconds
Return to start position and repeat on other side
(Do 2 reps on each side for each set)

Strengthens: Abs, back, shoulders, butt



Tricep Dip


Start with hands under shoulders on chair or bench, body weight resting on the heels of hands, feet flat

Dip booty straight down towards floor bending elbows straight to the back

Press though heels of hands and squeeze backs of arms to return to start

Strengthens: Back of arms (tricep muscles), shoulders


**Make sure you stretch out after you complete the workout  and drink plenty of water**

One of my favorite parts of my job is buying workout clothes..okay, so that is not technically part of my job, but I love to shop and I feel I perform better when I like what I am wearing.  I am addicted to Lululemon everything!!!  They do not make maternity, but I have found that I can just go up a size and the clothes have a lot of stretch and fit great!  Another bonus..they are pre-shrunk so no worries about putting them in the dryer.  There is my little plug for Lulu :)
Here is the link to my  top
And the crops



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