30-Minute First Trimester Workout
Not so long ago, women were urged to cut down or even avoid exercise during pregnancy. Nowadays, most doctors promote the opposite. My doctor was thrilled to learn that I was a trainer and lived a very active lifestyle before pregnancy. “Great! So I won’t have to worry about staying on you to monitor your weight gain, right”? A bit abrupt perhaps, but she has a point. Additional weight gain over the recommended 25-30lbs throughout your entire pregnancy can increase the risk of gestational diabetes, injury and complications during labour. For these reasons and so many more, it’s important to stay fit during pregnancy.
Before you start, it is super important to fit in a 10 minute warm up before commencing this workout. During pregnancy a hormone called Relaxin is released into circulation, which promotes the stretching of ligaments. However, this also leaves you prone to injury so a warm up is very necessary. The following 4 exercises are simple enough to complete at home and doctor approved for a first trimester fit mama like you.
Wall Ball Squats
Position an exercise ball between the wall and the curve of your lower back. Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward. Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Make sure your thighs are parallel to the floor. Hold this position for about 3 seconds and then stand back up. Repeat eight to 10 times.
Core Ball Roll Out
Kneel in front of a stability ball with your knees hip-width apart. Place your forearms on the ball and hands in loose fists. Keeping your back flat, brace your core and slowly roll the ball away from you by straightening your arms. Extend as far as you can without allowing your hips to drop. Pause, and then bend your elbows to roll the ball back to start. Repeat eight to 10 times.
Modified Push Up
Bend your knees and cross your ankles behind you. Place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. Repeat eight to 10 times.
Plank (Side & Center – 30 seconds each side)
Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 30 seconds. If you can’t make it to 30 seconds, modify by holding yourself from your knees. Be sure your hips stay off the floor. Repeat facing down and then on your left side. Repeat this set three times.
There you have it, a simple and safe workout using your own natural body weight and in the comfort of your own home. Repeat these four exercises three times with 30-45 second rest between each exercise. Your baby will thank you for the extra pump of oxygen that day.
Your trainer and friend,