Ok now that I have a warnings out of the way (please read them https://rusticveganmama.ca/2017/12/05/a-quick-word-about-safety-with-pregnancy-and-exercise/) Let me show you my workouts! I do strength training 3-4 days per week, run 2-3 times per week and also do some prenatal pilates 2 times per week. If you are counting that doesn’t make any sense but I usually run in the mornings on Tuesday and Thursday and do pilates when I put my children down for afternoon naps. You may also notice that I do not have much in the way of ab work in my workouts, that is because I’ve got the start of a diastasis recti (separation of the ab muscles) starting and I don’t want to make it worse nor do I wish to encourage the rest of you guys to do the same.
Here we are:
For this workout, you will need dumbbells, a mat, and water. If you lift heavier like I do, you may want a bar with plates. I’m not going to tell you how much weight to use, listen to your body. I lift a bit heavier because when Im not pregnant, I lift very heavy and 15lb dumbbells are my light weights. If you don’t have a bar but are looking for a good one, I highly recommend this T-Grip system found here (tgrip.com) I’m not associated with them, I just love their products.
Start with a 3 minute warm up- mine include low impact jumping jacks, air squats, light jogging and arm circles.
This will be 3-4 sets of 15 reps (per limb if individual) depending on your fitness level. I keep a heart rate monitor on that warns me if I get too high or if I’m not working hard enough. Try to stay within about 120-160 beats/minute (or check with your doctor)
Goblet Squat-Hold your chosen weight out in front of you at shoulder hight. Squat back, sticking your bum out and making sure your knees do not go over your toes. Return to standing (1 rep)
Dead Lift with Back row- Hold onto your dumbbells or bar. From standing, feet hip distance apart, bend forward letting the weight hang until about mid calf, pull the weight up to your chest while bending over, keeping your elbows glued to your side and your shoulders back and down, return weight to mid calf and using your glutes, not back, snap back to standing.
Side Lift with Shoulder Press- Grab one dumbbell at your side while standing, place your other hand on your hip as if you were going to sing I’m a little tea pot. In tea pot fashion, tip to the side that has the dumbbell, snap back and pull the weight up in a curl and over your head. This works the obliques, biceps, deltoid, lats, and a little triceps. Thats where you should feel it
Overhead lunges- Hold a dumbbell (or I use a 25lb plate) over your head and take a step forward, bending your knee. Your knee should not come over your toes. Return to standing and do the other leg.
Bridge with Chest Press- Lay on your mat with your dumbbells on your back and knees bent up (Yes, I’m aware you should not be laying on your back to the blockage of blood flow caused by the weight of the baby in your uterus but its only for a moment) Hold your dumbbells up in front of your chest. As you lift your bum up, bring your dumbbells down till your elbows touch the floor. Make sure your shoulders don t creep up to your ears. Return to your original position.
Bicep Curl with Calf Raise- From standing, lock your elbows into your sides, as you stand on your tippy toes, bring the dumbbells up to your shoulders and back down as you return to flat feet. To make this more challenging, I do my calf raises on a 25lb plate. Not everyone has this option at home.
Side Laying Leg Lift- Lay on your side feet together and just slightly out in front of you. Raise the top leg as much as you feel comfortable doing (Flexibility is something Im working on currently) and return for 15 reps. Then flip over and do the other side.
Bird Dogs- Kneeling on all fours, back straight, shoulders down, strong and secure, lift opposite arm and leg straight out in front (arm) and behind (leg) hold briefly, return. Do the other side.
I hope you enjoy this workout and you stay fit and healthy throughout your pregnancy!
