Instructions:
Determine how many weeks pregnant you are and start at the appropriate week. Example: You start the program when you’re 14 weeks pregnant. You’ll want to start the program at week 14 to make sure you are following 2nd trimester workouts.
Progress chronologically through the rest of the program. You’re encouraged to adjust the routines and plan to your specific needs and goals. Use the modifications to decrease the difficulty. Increase the difficulty by using heavier weights.
For most women, we do not recommend adding extra workouts in addition to everything listed because it can lead to overtraining or stressing your baby.
Before beginning this program, it’s important that you’re cleared by your doctor or midwife before beginning any exercise program.
In order to ensure that we’re setting a good foundation for a healthy pregnancy make sure you watch my Diaphragmatic Breathing technique video and practice it daily throughout your pregnancy, starting from day 1.
Learning proper breathing will go a long way to …
1) Strengthen your core which is the foundation for human movement
2) Ease back aches and pains
3) Strengthen and prepare your pelvic floor for delivery and to handle the load of your 3rd trimester as baby gets bigger
4) It will also help ease and prevent both urinary and fecal incontinence
1st Trimester
In your first trimester you can continue to do what you’ve always done with little to no modifications, taking into consideration your energy levels and taking breaks when needed. As a result, you will continue to workout with Coach Kozak and myself.
2nd Trimester
In the second trimester and as you get bigger, you’ll want to slow down the pace during cardio routines, modify front loaded exercises such as planks and pushups by elevating to a bench or high counter top, and crunches should be avoided due to the strain it can place on your linea alba or the connective tissue that runs from the bottom of your breast bone to your pubic bone.
3rd Trimester
In the third trimester, it will be you and I. We will be focusing on maintaining your strength and cardiovascular capacity as we prep for birth. In addition, you’ll find relaxing and ache relieving stretches that will also help us gently prep our bodies for what is to come.
The only equipment required for this program is a pair of dumbbells, a bench, chair, or stability ball, and a mat.
Remember, pregnancy is not about trying to prove how capable you are but rather knowing you are working to build and maintain your strength with baby’s safety in mind.
Working out while pregnant is never easy but remember why you’re doing it. It’ll only make your delivery and recovery that much easier.
Workout Length and Frequency:
The average individual workout session is between 15-40 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and how you feel during different phases of your pregnancy.
Equipment:
This prenatal exercise program requires a pair of dumbbells. The weight you use will be totally dependent on your fitness level, but most will use between 2lbs – 10lbs (1kg – 5kg) per dumbbell.
You may also want an exercise mat for comfort.
