Mommy Workout: First Trimester - Week 11, Day 3

Nicole Crawford

Contributor - Women's, Family, and Kids' Fitness

Women's Fitness, Family and Kids


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 11, Day 3: Prenatal Yoga


Sit in Easy Pose for 3 breaths.


 Move to Bound Angle Pose for 10 deep breaths. Try to open your hips as much as possible and gently press the knees closer to the floor with each breath.


 Move onto all fours for Cat and Cow pose. Breathe deeply as you arch your back and look down at the floor, relaxing the neck, then lower your belly and look up at the ceiling. Repeat for 3 minutes, flowing from one pose to the other.


Move into a squat for Chopping Wood pose. Clasp your hands together and place them between your feet, with your elbows straight. Inhale and stretch your arms above your head, then exhale and lower them quickly in a chopping motion. Repeat for 20 “chops.”


End your yoga practice with a meditation from Gurmukh’s book, Bountiful, Beautiful, Blissful. Return to Easy Pose and focus your gaze at the Third Eye point. With your hands in prayer pose, slide the left hand up until the right palm is just below the left wrist. Inhale “Sat” and exhale “Nam” for three minutes, taking long, leisurely breaths.

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