Staying FIT has so many benefits to YOUR body everyday,
BUT also when you are pregnant too!
First and foremost always check with your doctor before beginning any exercise program. Most all doctors agree that the benefits of exercising while pregnant not only benefits the mother but possibly the baby too. Researchers have begun looking at how exercise can influence a baby’s health in the womb and how these effects might also translate into even more protection to the baby for future health problems.
Here are some of the many benefits that studies have shown while working out when pregnant:
reduce back pain . clearer mind . more energy . better sleep . more strength & endurance . faster return to pre-pregnancy weight . less swelling of legs . bounce back faster after delivery . lower resting heart rate . prevent excess weight gain . boost your mood . and many more !
BUT, you do need to be aware of some risks, so always check with your doctor before exercising. Here are some of the risks while working out while pregnant:
balance can be more difficult . don’t exercise to the point of exhaustion – can reduce blood flow to the uterus . joints get looser which can raise risk of injury . too much heat can raise body temperature . lying on back longer than 2 minutes can cut circulation to legs & baby . higher altitude exercise can have lower oxygen intake . check with your doctor for any other possible risks!
LET’S BEGIN!
You can choose the dumbbell weight for each exercise, but always start off with lower weight to confirm you can keep the correct form and posture! Also, I recommend a chair if you are feeling unstable, as you can hold onto a chair or just have it there, if needed.
Stationary Lunges: stand with one foot in front of the other foot, keeping shoulders back and one hand on the chair. Slowly lower the back leg while lunging, making sure not to let the front foot extend past your shoe. Then slowly return back to the starting position and while squeezing booty.
Do: 3 sets / 10 reps on each leg
Full Squats: stand with feet shoulder width apart, keeping shoulders back and one hand on the chair. Slowly lower into a squatting position, while keeping booty back and making sure not to extend knees too far past your shoes. Then slowly return to the starting position while squeezing booty.
Do: 3 sets / 15 reps
Outward Leg Lifts: stand with feet shoulder width apart, keeping shoulders back and one hand on the chair. Place one dumbbell on the thigh of your leg, resting it there, and slowly raise your straight leg outward until almost parallel to the floor and then slowly return to the starting position.
Do: 3 sets / 10 reps on each leg
Backward Booty Lift: stand with feet shoulder width apart, keeping shoulders back and both hands on the chair. Place one dumbbell on the bend of your knee, resting it there, and slowly raise your bent leg while squeezing booty to keep dumbbell in place and then slowly return to the starting position.
Do: 3 sets / 10 reps on each leg
Forward Leg Lift: stand with feet shoulder width apart, keeping shoulders back and one hand on the chair. Place one dumbbell on the thigh of your leg, resting it there, and slowly raise your leg in a 90 degree position and parallel to the floor and then slowly return to the starting position.
Do: 3 sets / 10 reps each leg
Calf Raises: stand with feet shoulder width apart, keeping shoulder back and one hand on the chair. Slowly raise up onto your toes coming to a full extension, then slowly return to the starting position.
Do: 3 sets / 30 reps
Overhead Shoulder Press: stand with feet shoulder width apart, keeping shoulders back and one hand on the chair. Grab one dumbbell and place arm in a 90 degree position, then slowly raise dumbbell until arm is fully extended, then slowly return to the starting position.
Do: 3 sets / 15 reps on each arm
Outward Shoulder Raise: stand with feet shoulder width apart, keeping shoulders back and one hand on the chair. Grab one dumbbell and extend straight arm slowly until arm is parallel to the floor, then slowly return to the starting position.
Do: 3 sets / 15 reps on each arm
Outward Bicep Curls: stand with feet shoulder width apart, keeping shoulders back and one hand on the chair. Grab one dumbbell and rotate arm out so palms are facing outward, then slowly curl dumbbell until reaching shoulder, then slowly return to the starting position.
Do: 3 sets / 15 reps on each arm
Tricep Extensions: stand with feet shoulder width apart, keeping shoulders back and one hand on the chair. Grab one dumbbell and bend elbow, keeping elbow extended so upper arm is parallel to the floor. Slowly extend dumbbell away from body until arm is almost straight, then slowly return to the starting position.
Do: 3 sets / 15 reps on each arm
Bent Over Row: stand with feet shoulder width apart, bending at the waist and one hand on the chair. Grab one dumbbell while keeping arm extended then slowly raise dumbbell into a row position, then slowly return to the starting position.
Do: 3 sets / 15 reps on each arm
Bent Over Back Fly: stand with feet shoulder width apart, bending at the waist and one hand on the chair. Grab one dumbbell while keeping arm extended by your side, then slowly raise dumbbell while keeping elbow slightly bent, then slowly return to the starting position.
Do: 3 sets / 15 reps on each arm
Most doctors recommend exercising during your pregnancy at least 3 days a week. Here is a great fitness tracker sheet that would be very beneficial in keeping track of your fitness goals and for drinking plenty of water!
AWESOME JOB, now stretch, get some protein to eat, and drink plenty of water!
Clothing: Top by Zella the Plunge tank (grey granite), Bottoms by Nordstrom Beyond Yoga maternity pants (belly long leggings), shoes by Adidas racer lite sneaker