Mommy Workout: First Trimester - Week 8, 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 an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training) 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 8, Day 3: Prenatal Yoga
A. Stand in Mountain Pose for 10 deep breaths. Focus on length and alignment. Place your hands on your belly and visualize your baby breathing with you. Bring your right foot up to calf level and balance for ten more breaths, then repeat on the opposite side.
Move into a Standing Half Forward Bend. Focus on extending your torso out of the hips, lengthening the spine and keeping a slight arch in your back. If you can, place your fingertips on the floor. Inhale deeply, and as you exhale, try to flatten your palms closer to the ground. Keep a slight bend in the knees. Repeat for 10 breaths.
Open your legs and move into a Wide Leg Forward Bend. Keep your toes facing forward and start with your hands on your upper thighs for five breaths, feeling your hips open. Bend forward and place your hands on the floor, breathing deeply as you lower to your elbows if possible. Stay in this pose for one minute and then slowly raise back up to place your hands back on your thighs.
Move onto your knees and extend one leg out to the side for Gate Pose. Keep your heel anchored into the floor, toes pointed to the ceiling. Inhale, and as you exhale gently bring your left arm up and over your head, bending over the right leg for a gentle stretch. Stay in this pose for 30 seconds, then repeat on the other side.
From here, move into a squat for Garland Pose. Press your elbows against your knees to maintain open hips, with your hands in prayer position. Make sure your heels are against the floor. Use an exercise ball for support to make this pose more comfortable and help you relax.