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Exercise Essentials for Pregnancy: Part 4

We've disscussed many things prenatal at this point-diastasis recti, breathwork, resistance training and training the 'core' and more. You can find these here in Part 1, Part 2, and Part 3.

Today, I'm offering three free prenatal routines- one for each trimester. Obviously, by the time you find out you're pregnant you could be out of the first trimester and that's ok. If you haven't been involved in regular exercise, I recommend you start slowly and try one set of each exercise before adding more sets.

My general guidelines are that you lower the weight (and thus the intensity) with each trimester- primarily the last. In additionally, it's important to stop heavily loading lower body exercises the last trimester (if at all). There is already so much pressure being put on the anterior body and pelvis- why add more to that?

All exercise demos can be found on youtube but I have also hyperlinked to some that I like. You'll need a set of bands, some heavy and medium weight dumbbells and something to step up on- a bench, stepper or even a chair.

As always these are solely recommendations. Always make sure you're honoring your body and paying attention to the cues being given.

First Trimester (2-3 Sets of 8-10)

1A) Sumo Squat

1B) Tall kneeling 1-arm shoulder press

2A) Glute bridge (with band just below knees)

2B) Floor Press

3A) Lateral band walks

3B) Side plank (modified)

Second Trimester (3- 4 sets of 8-12 reps)

1A) Weighted step ups

1B) Seated shoulder press

2A) Goblet squat

2B) Floor Press

3A) Side-lying single-leg band raise (abduction)

Third Trimester (2-3 sets of 10-12 reps)

1A) Paused bodyweight squats

1B) Seated rows

2A) Bodyweight glute bridge

2B) Biceps curls

3A) Clamshells

In addition to these exercises I do recommend a mobility warmup like this from Girls Gone Strong and foam rolling post exercise- hip flexors, glutes and back.

I hope you enjoy these workouts, please let me know if you have any questions!


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