First Trimester Warm-up Idea

You are over tired, vomiting every third minute (if not more regularly) & scared that each move you make will harm the baby. 

GalyaTalkington, CPT has given some safe fitness ideas for the first trimester – this workout should give you the strength, stability, and overall fitness you need to make your pregnancy easier. As always, make sure you consult your obstetrician before you engage in any physical activity.

How to Do This Workout

  1. Do the Weight Workout 3 days a week, resting at least a day between each session. So you might lift weights on Monday, Wednesday, and Friday.
  2. Do the Cardio Workout three times a week, on the days in between your Weight Workouts. So you might do your cardio sessions on Tuesday, Thursday, and Saturday.
  3. Prior to each Weight Workout, complete the warmup.

Warm up

wall.jpgWall – slide

SETS: 1
REPS: 12
  • Lean your head, upper back, and butt against the wall.
  • Place your hands and arms against the wall in the “high-five” position, your elbows bent 90 degrees and your upper arms at shoulder height.
  • Keeping your elbows, wrists, and hands pressed into the wall, slide your elbows down toward your sides as far as you can. Squeeze your shoulder blades together.

body-weight.jpgBody-weight Squat

SETS: 1
REPS: 10
  • Stand as tall as you can with your feet spread about twice as far apart as shown in the above image. 
  • Lower your body as far as you can by pushing your hops back and bending your knees. 
  • Pause, then slowly push yourself back to the starting position.

cat.jpgCat Camel

SETS: 1
REPS: 10
  • Position yourself on your hands and knees.
  • Gently arch your lower back—don’t push—then lower your head between your shoulders and raise your upper back toward the ceiling, rounding your spine. That’s one repetition.
  • Move back and forth slowly, without pushing at either end of the movement.

clam.jpgClamshell

 SETS: 1

REPS: 15
  • Lie on your left side on the floor, with your hips and knees bent 45 degrees.
  • Your right leg should be on top of your left leg, your heels together.
  • Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis.
  • Pause, then return to the starting position. *Don’t allow your left leg to move off the floor.

hip-raise.jpgHip Raises

SETS: 1

REPS: 12
  • Lie face-up on the floor with your knees bent and your feet flat on the floor.
  • Raise your hips so your body forms a straight line from your shoulders to your knees.
  • Pause for 1 second in the up position, then lower your body back to the starting position.

pelvic-tilt.jpgPelvic tilt

SETS: 1

REPS: 10
  • Get down on your hands and knees with your palms flat on the floor and shoulder-width apart.
  • Relax your core so that your lower back and abdomen are in their natural positions.
  • Draw your stomach in toward your spine and hold while breathing deeply. Then without moving your thighs, push your hips forward so that only your pelvis moves and your lower back flattens. Hold for a moment, then release. That’s one rep.

lying-tummy.jpgLying tummy pull

SETS: 1

REPS: 10
  • Lie faceup on the floor with your knees bent and feet flat.
  • Inhale like you have lungs in your stomach. Exhale as you use your abdominal muscles to pull your belly button toward your spine. Hold for 2 or 3 seconds and release. (You should be able to talk while you hold the position.) That’s one rep.

kegels.jpgKegels

SETS: 1

REPS: 30
  • Sit comfortably on a chair or bench, squeeze your pelvic floor muscle, and hold for 3 seconds. To locate this muscle, imagine you are trying to stop yourself from peeing. (It’s that simple.)

Enjoy & why not let us all know how you get on with this warm up by writing a comment below!

Keep posted for the strength & cardio work outs coming soon!

S xxx

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s