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 1, Day 2 – Labor Preparation
A. Squats: Sit in a deep squat for 5 minutes. Use your elbows to push your knees apart if that’s comfortable. If you can’t make it for 5 minutes, just go as long as you can. You can also do the squats against a wall if you need the additional support. Make sure your feet are flat against the ground and that your back is flat. Breathe deeply and rock gently from side to side to deepen the squat.
B. Walk at a brisk pace, 30 minutes. If you were running prior to your pregnancy, you can jog or run. You can also do other forms of cardio like rowing, swimming, stationary cycling.