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good pregnancy workouts

Good Pregnancy Workouts for Every Trimester

good pregnancy workoutsFor mothers-to-be in search of good pregnancy workouts that are safe and enjoyable, Fit2DMax has a team of Certified Personal Trainers with expertise in this area.  Because so many women experience morning sickness, especially in the first trimester, heading to the gym for a good workout is usually the last thing on our minds.   Our eating habits can become affected, our energy levels can begin to decline, and we can often begin to experience physical discomfort as our bodies continue to change over the second and third trimester.   Modifying your exercise program to accommodate this new stage in your life can provide tremendous health benefits for both mother and child.

Benefits of Good Pregnancy Workouts for the Mother

  • Reduce risk of pregnancy complications.
  • Reduce risk of delivery complications.
  • Drop the baby weight faster post-pregnancy.
  • Reduce the risk of depression and moodiness during pregnancy
  • Ease back and pelvic pain
  • Increase energy and stamina
  • Relieve constipation, high blood pressure, and other negative side effects associated with pregnancy.

Benefits of Good Pregnancy Workouts for the Child

  • Reduces risks of diabetes and obesity in newborns.
  • Improves brain health of the child
  • Lowers BMI
  • Reduces risks of heart disorders while strengthening the heart rates of both mother and baby during pregnancy.

Common Exercises that make up Good Pregnancy Workouts

Many first-time mothers mistakenly assume that good pregnancy workouts involve lifting heavy weights or running on treadmills.  Understandably, a certain level of fear can prevent many women from exercising, especially in the later trimesters.  A Certified Personal Trainer with expertise prenatal and postnatal fitness programs can create a safe exercise plan that will keep both you and your baby safe.  In fact, they will specially design a workout program that will provide tremendous health benefits for both mother and newborn.  Here are some examples of possible exercises that your Certified Personal; Trainer might include:

  • Plié:  This is the warmup exercise of ballerinas.  Stand parallel to the back of a chair.  Place your hand on the chair and your legs approximately shoulder width apart.  Paint the toes outward.  Then gently bend at the knees while keeping the back straight and the belly up.  This exercise strengthens the buttocks, hamstrings, and quadriceps.
  • Thigh Extensions: Lie on your left side with your head supported by the left forearm.  Bend the left leg inward at a 45-degree angle.  With the right leg straightened, lift the right leg to approximately hip height.  After a few repetitions, chance positions and lie on your left side.  This exercise strengthens the core, inner, and outer thighs.
  • Planks:  Get on your hands and knees.  Extend the forearms in front of you.  Then lift the knees and elbows off of the floor until your back is in a straight line.  This exercise works the abdominals, back, and arms.
  • Bicep Curls:   Using hand weights of approximately 5- to 8-pounds, perform bicep curls while sitting comfortably in a chair.  Extend the weights upward to approximately shoulder height before returning the arm to a position perpendicular to the floor.  This exercise strengthens the biceps and shoulders.

These are just a few of the simple exercises that Certified Personal Trainers include workout programs for expectant mothers.  As you progress through the three trimesters, finding the motivation to workout can become increasingly more difficult.  Fitness trainers are very aware of this and will strive to provide the emotional support that you need to keep going and stay fit.  For more information on good pregnancy workouts, contact Fit2DMax today.