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 6, Day 3 – Yoga and Meditation
Sit in Easy Pose for 5 deep breaths.
Move into Bound Angle Pose by pressing your feet together and holding onto your toes. Allow the knees to relax to the floor; don’t force it. Lengthen your torso and breathe in this pose for 5 minutes. Visualize your growing baby and focus on opening your hips to prepare for labor and delivery.
Extend the legs into a straddle position to move into Wide-Angle Seated Forward Bend. Keep your knees pointing straight up towards the ceiling. Extend your arms out to the side as far as possible. Inhale, and as you exhale, move into a deep forward bend. Move from your hips and keep your torso long. Stay in this pose for 2 minutes, taking a break if necessary.
Come back to Easy Pose for 5 breaths to complete your practice.