PT on the Net is a great resource for fitness professionals, providing research articles, along with pre-made workouts and individual exercises that allow you to put together your own workout. Below is part of a prenatal workout that is similar to the one I used during my pregnancy. I love the fact that it's a dynamic workout that hits all of the major muscle groups, but won't take 2 hours to complete!
I have modified some of the exercises so they can be done at home with common household items - no gym required!!
These stretches can be performed prior to the exercises below as a warmup. 20-30 minutes of biking or walking at a low intensity is also recommended.
Cycle through all of the exercises below before resting, and then completing another set. 2 sets of 12-15 repetitions at a moderate intensity should be performed.
SQUAT - INTEGRATED ROTATION |
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Movement :
- This movement involves a squat motion to standing with arm rotation.
- Start with the feet wider than shoulder width and reach up and into rotation with both arms to the right.
- Descend into a squat and reach towards the floor.
- As you begin to stand, reach up and into rotation with both arms (as shown).
- Repeat.
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| AXE CHOP MEDICINE BALL X-BODY |
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Preparation :
- Start with the feet slightly wider than shoulder width, toes turned out slightly.
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Movement :
- This movement involves a cross-body chop motion using a medicine ball. If you do not have a medicine ball, you can preform without any weight, fill a milk jug with water, or use soup cans.
- Start with the knees slightly bent, both hands on the MB and arms straight.
- The hands start at head height.
- Accelerate the MB down and across the body.
- Decelerate the ball at the low end and accelerate the MB back up to the starting position. (this movement should be controlled)
- Repeat pattern back and forth for 12-15 reps then switch sides.
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- Stand facing a wall and extend your arms in front of you. Lean forward slightly and place your palms against the surface. Bend your elbows until your nose nearly touches the wall. Push back out to start.
ROW - 1 ARM STANDING |
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| Preparation: |
- Stand with left foot in front of right, hip-width apart.
- Hold back of chair with left hand and lean forward from ankles so your body is at a slight angle. Your back should be straight - don't hunch!
Movement
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exercise should look like this with your
left hand on the back of a chair
photo credit: umerphysio.co.cc |
- With a dumbbell (or soup can) in your right hand, let arm hang straight down from shoulder, palm facing in. Squeeze shoulder blades; then bend elbow up toward waist.
- Straighten arm and complete 12-15 reps.
- Switch feet position and repeat with your left arm.
LATERAL RAISE: STANDING |
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Preparation :
- Stand "tall." Feet: shoulder width apart. Knees slightly bent.
- Dumbbells (or soup cans) at side.
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Movement :
- With core activated, lift the arms at your sides until they reach shoulder height.
- Stop and slowly return to starting position maintaining good posture and an upright position.
- Focus on the back musculature to maintain correct posture.
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For your protection!: Vigorous exercise should only be undertaken if appropriate. Vigorous activity should definitely be avoided in hot and humid conditions. Care should be taken when returning to a standing position after any significant period of time lying down. This is due to chronic changes in blood pressure that may cause you to feel unwell. - Exercise regularly (at least three times a week). - Avoid competitive sports and activities. - Avoid laying flat on the back after the first trimester. - Avoid standing motionless for prolonged periods of time. - Stop exercising when you feel fatigued. Women who plan to begin an exercise program during pregnancy or soon postpartum are advised to seek medical advice before commencing any new routine.
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No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded. |
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Another great resource!:
BabyFit has developed a series modified strength training exercises for upper and lower body and abdominals that can be viewed at these links:
Babyfit Core Workout
Resource: ptonthenet.com, babyfit.com, Women's Health
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