Mommy Workout: First Trimester - Week 7, 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 7, Day 3: Prenatal Yoga


Sit in Staff Pose for 3 minutes. Extend your legs in front of you and place your palms on the floor, fingers facing forward. While you are in this pose, focus on extending your torso and aligning your shoulders and spine and pressing your whole leg into the ground. Breathe deeply and visualize your baby growing and moving as you lengthen your torso.


From here, move into Cow Face Pose. Remain in this pose for about 10 deep breaths.


Stretch out the legs by moving back into Staff Pose for one minute before flowing into Cat/Cow Pose for one minute or longer.


Sit back into your heels in Child’s Pose for five deep breaths, then flow into Sphinx Pose by lying on your belly and gently raising your upper torso off the ground. Keep your elbows bent and keep a relaxed belly and lower back. Keep the entire forearm on the ground and focus on lengthening the spine more than bending back. Sphinx Pose is supposed to be very subtle and gentle, and is a good way to stretch the lower back during pregnancy without using more rigid postures like Upward Facing Dog. Remain in this pose for about a minute.

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