Pregnancy Workout Routine
May 28, 2008
LOOKING FOR A SAFE AND SIMPLE GUIDE TO EXERCISE WHILE YOU ARE PREGNANT? Read More Here…
If you have not already done so, please click HERE to read our article “Exercise During Pregnancy” prior to engaging in a new workout routine.
If you have already read the article, Good Luck, and Have Fun!
WEIGHT LIFTING WORKOUT FOR PREGNANCY:
The following exercises are ideal for pregnancy because they are:
* Low impact
* Stationary
* Use all muscle groups
Try to do 2 sets of 15-20 reps. Remember, keep your weight low and your reps high. Keep your core (abdominals) stable. This will not only keep your abs in shape, but will support your back and help you to keep good form as well. Use free weights and a weight bench to keep your spine supported.
Don’t forget to monitor your heart rate, keep hydrated and most importantly listen to your body. Do not be too hard on yourself, as your pregnancy progresses your stamina and range of motion decrease. Just do your best, remember the ultimate goal is to keep the muscles stimulated, not to lose weight or enter any bikini contest. So the pressure is off!
Like any workout routine, contact your medical health professional before starting a new routine, and clear it with them now that you are pregnant.
Congratulations! Now let’s get started.
This workout is designed to be done as a circuit, so 1 set of each for 15-20 reps then repeat.
DAY 1:
Warm up with 5-10 minutes of brisk walking
Legs: Plie squat
Butt: Wall sit with the ball
Biceps: Bicep Curl
Triceps: Triceps Dip
Back: Dumbbell row
Shoulders: Seated overhead press
Chest: Push up (or modified push up)
Cool down with 5- 10 minutes of walking
DAY 2:
Warm up with 5-10 minutes of brisk walking
Legs: Side lunge
Butt: Step up (use a step or low bench)
Biceps: Hammer curl
Triceps: Triceps kick-back
Back: Reverse Fly
Shoulders: Lateral Raise
Chest: Incline dumbbell press
Cool down with 5-10 minutes of walking
IDEAL WEEKLY WORKOUT:
Monday:
30-45 minutes of cardio (brisk walking, stair climbing etc.)
Tuesday:
DAY 1 Weight Workout
Wednesday:
Pre-Natal Yoga
Thursday:
OFF
Friday:
30-45 minutes of cardio (brisk walking, stair climbing etc.)
Saturday:
DAY 2 Weight Workout
Sunday:
Pre-Natal Yoga
Monday:
Off
NOTE: I am not a Doctor or Medical professional. This information is intended to be informative only. Please check with your medical professional before starting any Diet, Exercise or any other Medically related programs.
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