Mommy Workout: First Trimester – Week 4, Day 3

Welcome to the Mommy Workouts! The first cycle is designed for women in the first trimester, but it’s also appropriate for any woman who wants to improve strength, stability, and mobility.

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 4, Day 3 – Yoga and Meditation

Stand tall in Mountain Pose for 5 deep breaths.

Move into Chair Pose by bending your knees and sitting back into your thighs. Keep your torso straight and extend your arms overhead, palms together. Stay in this pose for 1 minute.

Flow into a squat, and move your thighs slightly wider than your upper body. Put your hands in prayer position and your chest and gently press your knees out for Garland Pose. Remain in this pose for 1 minute.

From here, stand back in Mountain Pose,  then hinge from the waist for a deep forward bend. Ground your feet and extend your torso, trying to reach as far as you can without causing pain. Relax in this position for 5 deep breaths.