Mommy Workout: First Trimester - Week 5, Day 3
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts will be posted three days a week, but feel free to mix and match the workouts to meet your needs.
The first cycle of the Mommy workouts is especially designed for moms in the first trimester. At this stage in your pregnancy, you can still enjoy exercises in the supine position. If you’re at a later stage in your pregnancy, avoid exercises in the supine position and substitute the go-to pregnancy exercise: squats, weighted or unweighted.
Each day of the workouts has a different focus. Day 1 emphasizes all over strength and stability. Day 2 focuses on exercises that will condition your body for labor, and Day 3 is devoted to yoga and meditation. Some of the workouts will use a kettlebell, dumbbell, or barbell, but for the most part they will not require any additional equipment to make them as simple and straightforward as possible. Listen to your body, take breaks as needed, and stay hydrated.
Congratulations on your pregnancy and giving your baby the best start with exercise!
Week 5, Day 2 - Yoga and Meditation
Breathe deeply for five breaths in Mountain Pose. Focus on perfecting this posture and tuning into your breath.
Move into Extended Triangle Pose by moving your legs about four feet apart from each other. Turn your left foot out and move your right foot to a 90 degree angle, aligning your right knee with your right ankle. Inhale deeply, and as you exhale, move into a side bend on the left side. Grab your shin or ankle with your left hand, and straighten both legs. Extend your right arm into the sky to lengthen the torso. Remain in this pose for 10 breaths, then repeat on the other side.
Come back to Mountain Pose and center yourself for 3 breaths. From here, move into Eagle Pose by softening your knees and crossing your left leg over your right thigh. Stand by a wall or chair if you need support getting into this pose. Once you have your balance, interlace your arms and fingers as well, with the elbows bent and palms facing each other. Remain in this pose for 10 breaths, then repeat on the other side.
Finish your practice with five deep breaths in Mountain Pose. Bring your arms overhead and down to heart center, bowing to yourself and your baby.