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quarta-feira, 3 de abril de 2013

Ten Minute Pregnancy Workout For Trimester One

Pregnancy fitness expert Lucie Brand has put together some exercises for pregnant women designed to fit into a busy lifestyle. They will help maintain your fitness in pregnancy although ideally they should be part of a longer routine that includes some cardio-vascular exercise as well.

Now is a good time to establish a regular exercise routine and a sensible diet during pregnancy to help maintain your ideal pregnancy weight, optimum fitness levels and a healthy pregnancy!

Remember to warm up and cool down and follow the instructions for your fitness level.

1. Squat and rotate (2 x 3kg weights)

This lower-body exercise is all about getting the basic squat technique right. This will really tone and strengthen your legs.

Stand with your feet about hip-width apart.

Hold a weight in each hand, with your arms bent and the weights just in front of your chest.

Pull in your abs and keep them tight as you bend your knees and slowly squat, keeping your arms still. Hover, keeping your chin and chest lifted.

Push through to lift up and begin straightening your legs. Fully extend your legs until you're back to standing position, but keep your knees soft. As you push up, slowly rotate, twisting from your waist and looking over your shoulder. Always keep your knees in line with your toes and your hands just above your chest. Come back to centre and repeat to the other side.

Repeat 15-20 times (twist to alternate sides) and do two sets.

ALTERNATIVES

Easier: Smaller twist, no weights, shallow squat

Harder: Deeper squat, heavier weights, bigger twist - look over your shoulder, add hold in the lowest squat position for ten seconds to finish

2. Upright row (2 x 3kg weights)

Great for strengthening your shoulders and arms- these will need to be strong for carrying your baby around.

Hold a weight in each hand with your arms bent and the weights positioned together, your knuckles facing the ground. Stand up straight with your feet hip-width apart.

Keeping the weights close to your body, lift them to your chest (midline) level, leading with the elbows.

Slowly lower the weights to the starting position. Take care not to round your spine when lifting and keep the action smooth and continuous.

Repeat 15-20 times and do two sets.

ALTERNATIVES

Easier: Lighter weights

Harder: Heavier weights, then add a set of shoulder pushes at the end

3. Abdominal hollowing on all-fours

This will work your core muscles in a slightly different way and is a good pelvic floor exercise too

On your hands and knees, using a mat, make sure your hands are beneath your shoulders, your knees are hip-width apart and your back and neck are straight.

Breathe in deeply and let your chest expand. Then as you exhale, draw your belly button in, sucking in your abs all the way around your middle and pulling up your pelvic floor.

Hold for a couple of seconds, then release.

Make sure you don't arch your back as you pull in.

Repeat 15-20 times and do two sets.


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Alexandra McCabe is a founder of https://www.fittamamma.com, the healthy pregnancy experts. FittaMamma is a free resource to help women enjoy an active pregnancy with workout videos, recipes and prenatal yoga tips. Here you can find easy to use guides for exercise during first trimester http://www.fittamamma.com/section.php/88/1/pregnancy_workout_trimester_one


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