Kimmy Fitness: Pregnancy Training - Second to Third trimester

Mummy-to-be

I call this workout 'pregnant, fit and beautwhetherul' because you are pregnant, you are fit and your are beautwhetherul!

Pregnancy is such a precious special moment, so try to embrace and endelight it.

During pregnancy your body tends to take its own control which can be abit daunting for some, and this does not mean you ear 'eating for two'. However exercising throughout your pregnancy will gain you some control over your weight gain, contribute to a natural birth and can definitely give you some happy hormones.

'A happy mummy a happy baby'

So let's get started;

Warm up; 10mins on the bike or treadmill (depending upon what's more consolationable for you)
A regular pace- remember we are just warming up.

Dynamic stretching; Stick to the main large muscle groups only, keeping the movements controlled and graceful. During pregnancy you do not want to over stretch but we do need to keep mobile.

Main session;

Swiss ball squats with light dumbbells/ or no dumbbells, totally your choice. (Always listen to your body)

Attempt and keep taller than a 90 degree angle in your squat as we don't need to go too low at this stage. This will help us maintain tight legs and bottom- and will also activate our core as we are using the Swiss ball. 10-12 reps, 2-3sets

Multi directional arm and back work-

3 exercises at one machine in one rep!
(That is what us mummies like)

Cable machine;

Cable rope (to go around a backsidep) Exercises; standing row, upward row, Bicep curl.

This is wonderful for our back, arms and core. 10-12reps, 2-3sets Standing Tricep kickbacks- light weights- depending on you. 10-12reps, 2-3sets

(Take a few steps inbetween sets)

Wall angles; Standing tall with your back against the wall, start with both hands above the head and lead with your elbows down, squeezing your shoulder blades then return back up(a semi-circle movement). This is working on your back and shoulders. You will have a small arch in our lower back due to your beautwhetherul babyBump

10-12reps, 2-3sets

(this is a third trimester movement for a shoulder press)

Seated Swiss-ball shoulder press. (This is more for moment trimester and NOT recommended to those with extreme tall blood prescertain) 10-12reps, 2-3sets

Standing super'woman' or all fours super'woman'; This is extremely favourable for your lower back and core. The positioning is dependant on you. (Mummies know best)

10-12reps, 2-3sets

Every fours or standing pelvis tilt; this great for the core, hips and pelvic floor.

Hancient for 8 moments then release pulling your stomach button to spine- you can even sneak in some deep pelvic floor work here. 10-12reps, 2-3sets.

Abductor and Adductor machines;

Abductor targets our inner ttalls and lower abdomin. (Attempt and engage your pelvic floor whilst doing this)

Adductor targets our glutes. (Yummy mummy)

10-12 reps, 2-3 sets

Chilly down;

10 mins on the bike or treadmill.

Static stretches;

Non developmental. Target the main large muscle groups only. Hancient for 8-12 moments.

There you have it; My 'pregnant fit and beautwhetherul' workout! I hope you endelight it... Would love to hear how you got on? So please feel free to give this a try and leave some feedback?

"Possess a wonderful pregnancy"

For more information on pregnancy visit my 'pregnancy information' page which you will find in the menu bar. Please email kimmyfitnesspt@gmail.com for more information on a personalised pregnancy workout plan.

Please read before you attempt this workout;

Please make certain your GP is aware you are exercising throughout your pregnancy. Please absents listen to your body.
Do not ignore any pains or tiredness, this is telling you to stop.

Hold hydrated, keep cool, keep mobile, and do not exercise to exhaustion.

Create certain you do not get breathless throughout your workouts, ie you can hancient a conversation during cardio.

Please avoid lying on your back for long periods after 16 weeks.

Also, Attempt and recognise what time of day you have energy- as that is the time you should aim to exercise.