Mommy Workout: First Trimester - Week 12, 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 12, Day 3: Prenatal Yoga
Stand in Mountain Pose to begin your practice with 5 long, deep breaths.
Move into Tree Pose. Bring your hands to your chest in prayer position, then slide your left foot up your right leg until it rests on your knee or inner thigh. Keep the leg turned out and lengthen your supporting leg. When you have your balance, slowly lift your arms straight into the sky, with the palms facing each other and arms parallel. Breathe deeply as you flow back into prayer position. Continue this movement for 2 minutes, then repeat on the other side.
From here, move back into Mountain Pose for a few breaths, then sit down on the floor with both legs extended straight in front of you. Move into a Seated Twist by bending your right knee, and fold your right leg over your extended left leg. You can bend your left leg if that's more comfortable. Place your left arm behind you and gently twist to the left, looking over your left shoulder. Move primarily from the shoulders and upper body to reduce pressure on your abdomen. Breathe deeply here for 3 breaths, then repeat on the other side.
Move into a Seated Forward Bend, first with the right leg extended, and then with the left. Hold for 5 deep breaths per side.
Conclude your practice with a “Breathing Better Exercise” from Gurmukh’s Bountiful, Beautiful, Blissful. Stand up and place a book about three fingers below your belly button. Inhale and feel the book push away from your belly. Exhale and feel the book glide back toward your spine. Close your eyes and breathe “Sat” on the inhale and “Nam” on the exhale. Imagine your baby growing stronger with each breath. Continue for 3 – 5 minutes, or as long as you like.