Mommy Workout: First Trimester - Week 13, 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 13, Day 3: Prenatal Yoga
Begin by moving into a deep Forward Bend. Bend over from your hips, and keep the legs a hip width apart. Breathe deeply for about 15 breaths, bending deeper into the pose with each breath. Take breaks as needed if this pose becomes too intense.
Move onto all fours and into Downward Dog. Try to press your feet flat against the floor, using your hands to press back into the hips as you stay in this pose for another 15 breaths.
Settle into a lunge position with your right leg in front. From here move into Pigeon Pose by bringing your right knee down onto the mat, with your hips open. Keep your left knee down on the mat. Breathe deeply in this pose for another 15 breaths, then repeat on the other side.
Finish with an exercise for emotional balance. Sit in Easy Pose and extend your arms above your head, with your palms facing each other. Keep the fingers close enough to touch, but extend your thumbs. Close your eyes and begin to fan your arms out to the side, moving vigorously and keeping your arms straight. Continue this movement for at least 3 minutes.