Mommy Workout: Second Trimester - Week 16, 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.
This cycle of the Mommy workouts is especially designed for moms in the second trimester. These workouts are divided into 2 or 3 parts, and can be done all at the same time or broken into shorter workouts throughout the day.
Some of the workouts will use an 8 kg. kettlebell (you could use heavier if you’re accustomed to kettlebell training), 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 16, Day 3
A. Walk at a brisk pace, 30 minutes. If you were running prior to your pregnancy, you can jog or run. You can also do other forms of cardio like rowing, swimming, stationary cycling
B. Move into Bound Angle Pose by pressing your feet together and holding onto your toes. Allow the knees to relax to the floor; don’t force it. Lengthen your torso and breathe in this pose for 5 minutes. Visualize your growing baby and focus on opening your hips to prepare for labor and delivery.
Extend the legs into a straddle position to move into Wide-Angle Seated Forward Bend. Keep your knees pointing straight up towards the ceiling. Extend your arms out to the side as far as possible. Inhale, and as you exhale, move into a deep forward bend. Move from your hips and keep your torso long. Stay in this pose for 2 minutes, taking a break if necessary.
Come back to Easy Pose for 5 breaths to complete your practice.