Let’s start off our week by FITting in a great prenatal friendly workout!
These days walking to the bathroom for the 500th time can feel like a workout. But staying active and strong will help you make it through your pregnancy feeling energetic and mobile…or at least not so swollen and tired. I’m 37 weeks and honestly the days when I don’t find the energy to exercise, are the days when I feel the most exhausted at the end of the day. When I fit in just a 15 minute quick workout, it makes all the difference in the world in my energy and sanity.
This week’s circuit uses hand-held weights, but can be done with bodyweight only…or you can use something from around your house as makeshift weights – partially filled milk jugs, canned goods and water bottles full of water make great weights in a pinch!
Remember to check with your OB before beginning any physical fitness program during pregnancy and LISTEN to your body. As your body changes and grows, so will your workout needs. Make sure that you tune into how you are feeling TODAY and adjust accordingly.
Lower Body – Plie Squat & X Raise
Stand with your feet wide apart, toes turned out slightly. As you squat down, allow your hips to open. Keep your chest lifted and tailbone dropping down. Make sure that your knees are tracking over your second and third toe. Adjust your stance so that when your knees are bent at 90 degrees, your knee stays above your ankle. Hold the weights in your hands so that palms face one another and hands are in a “thumbs up” position. As you plie down bring your arms down in front of your pelvis. As you straighten your legs lift your arms up in an “x” position. Make sure that your back stays stable and strong through the entire movement. Focus on controlled deliberate movements.
Upper Body – Single Arm Row (Narrow)
Come into a lunge position. Front leg bent to 90 degrees with your knee directly above the ankle. Back leg extends long behind you with your heel lifted off the ground. Lean forward from the hips keeping a straight line from the top of your head to the heel on your back leg. Place the weight in the same arm as the leg that is extended. As you row, keep your upper arm close to your body and squeeze your shoulder blade onto your back.
Cardio – Skaters
Step side to side. As you step allow your trailing leg to cross behind as if you were speed skating. For more intensity allow both arms to move dynamically and add a controlled hop to your skater.
Core – Isometric Knee Lift
Begin on hands and knees. Hips directly above knees and shoulders directly above wrists. Back and neck are long. Push your hands into the ground as you widen across your collarbone. Draw your abdominals up and in as you tuck your toes and lift your knees off the floor 1-2 inches. Hold this position for 2-3 breaths. Lower your knees down. Repeat as many times as you can maintain good form.
Do each exercise for 1 minute straight. After you have completed all 4 exercises, rest for 1 minute. Then, repeat the entire circuit 2-3 times depending on how you are feeling and how much time you have!
Stay FIT mamas!