Column Rocio Dos Santos Arenas
Workout for mums to be
Ready to move? Yesssssssssss is what I love hearing. In this article you will find specific workouts per trimester for moms to be as well as tips and props. I shall also link pages and resources that will highly motivate you through this beautiful journey.
In my previous article ‘Staying in shape during pregnancy’, I outlined all the dos and don’ts as well as things to pay attention to and things to modify. That would be the base and foundation before diving deep into this article as you will understand the reason behind certain statements.
First of all, allow me to highlight the fact that all of us are different, experience different pregnancies and have different bodies. Imbalances, injuries etc. can be heightened in pain and aches during this period due to multiple factors therefore if you are suffering any chronic pain, extreme fatigue and/or nausea or do not feel ok; seek the assistance of your physician, therapist or trainer.
1st trimester
- Workout Plan example
Props (fitness mat)
Repeat 2x cycles of the following exercises with a 2-minute rest in between.
- 12 x sumo squats
- 12 x walking lunges
- 12 x floor push-ups with shoulder width arm separation and knees to the ground if need be
- 12 x clams (laying on your side, spine straight and hips aligned, ribcage in. Bend your knees to 90 degree and keep your feet together whilst you engage your glutes and separate your knees)
- 12 x side planks on hand or forearm
2nd trimester
- Workout Plan example
Props (thick fitness mat)
Start with 10 minutes of conscious and calm breathing by focusing on inhaling through your nose for a count of 4 and exhaling through your nose for a count of 7 or 8.
Continue by mobilizing your feet with ankle circles, wave motions or toe separations.
Roll your shoulders and do a couple minutes of a child’s pose or rest position with your knees wide open.
- 10 x sumo squats
- 10 x pulses low on the sumo squat
- 12 x wall push ups
All fours position, shoulders above wrists and hips above knees. Extend your left leg out and right arm out, keep your inner abdominals engaged (TVA) and breathe, do not let your shoulders sink. Do the other side too.
Bridge pose x 4
For online assistance and pelvic floor exercises you can reach me anytime, all details provided at the end of this article. I teach both in person and online as well as have payable downloadable packages to choose from.
3rd trimester
- Workout Plan example
Props (thick fitness mat, fitness ball and dumbbells)
Start with 10 minutes of conscious and calm breathing by focusing on inhaling through your nose for a count of 4 and exhaling through your nose for a count of 7 or 8.
Continue by mobilizing your feet with ankle circles, wave motions or toe separations.
Roll your shoulders and do a couple minutes of a child’s pose or rest position with your knees wide open.
Pelvic Floor exercises are perfect to do at this stage for full activation of these muscles allowing also a full release. For these type of exercises, it is best you seek a professional. You can contact me or your health care provider for further assistance.
Sit on the exercise ball and use the dumbbells for arm workout such as bicep curls, triceps work, back muscle activation and pectoral exercises.
At this stage being on all fours might become challenging so you can adapt by staying on your knuckles.
Leg and glute work will become very beneficial at this stage minding you contract your deep abdominals at all times whilst exhaling.
General Suggestions
Khusen Rustamov auf Pixabay
Join a fitness centre or group class. You can check apps like Baby2Body or platforms like moveyourbaby.ch
Take on Swimming, Prenatal Pilates, Prenatal Yoga, Mild Cardio classes, Walking or Jogging.
Conduct your workouts with supervision if you are new to the movement.
If doing classes by following YouTube videos, please ensure you are able to do the following:
- Recognize what your abdominal muscles are.
- Know how to engage your deep core abdominal-Transversus Abdominis
- Have a basic Pelvic Floor awareness.
- Ability to breathe in and out through your nose
- Knowledge of inhale to release and relax and exhale to engage and contract your abs and pelvic floor muscles.
Stay active during your entire pregnancy to help both you and the baby, on the days you move I suggest you take a minute or two at the end of your activity to write down how the session made you feel. Write each and every positive emotion down and turn back to it on the days you are feeling lazy or demotivated.
Drink plenty of water in order to avoid liquid retention as swelling of the feet and ankles is quite common during the last stages if movement is not present.
Tips for the days you feel less motivated or more tired
Photo by Jonathan Borba on Unsplash
- Take a breath of fresh air even if just by opening the window and taking a sneak peek outside.
- Put your favourite song on high volume and dance it off
- Do some gardening with gloves on
- Take the stairs if going out or get off the bus a stop earlier
- Do some cooking if you like it
- Watch your favourite TV show and use a fascia release ball on your feet, stand and sit in intervals of 20 minutes at a time
- Go for a well-deserved massage by a licensed prenatal therapist
Resources you can benefit from checking out
INTERESTING WEBSITE WITH A VARIETY OF CONTENT
https://www.spinningbabies.com
OPTIMAL MOVEMENTS DURING PREGNANCY
https://www.optimalbirth.co.uk/images/course-handouts-for-women/MFEB_handout_ver_6.pdf
ARTICLE REGARDING ANATOMY OF PREGNANCY AND BIRTH – ABDOMINAL MUSCLES
https://www.pregnancybirthbaby.org.au/anatomy-of-pregnancy-and-birth-abdominal-muscles
INTRO TO ALTERNATE NOSTRIL BREATHING
https://chopra.com/articles/nadi-shodhana-how-to-practice-alternate-nostril-breathing
TVA (Transverse Abdominals) ACTIVATION EXPLAINED VERY NICELY
CORRELATION BETWEEN THE PELVIC FLOOR AND THE DIAPHRAGM
3 BREATHING TECHNIQUES TO KEEP YOU CALM AND AT EASE
I have a pdf with great stretches and useful information for moms to be that you are free to request from me anytime by emailing me at info@activwellness.ch
Credit featured image Jonathan Borba on Unsplash
About the author:
Rocio Dos Santos Arenas is an Holistic Health Coach specialized in gut health conditions and food intolerances and is a trained Pilates and Yoga instructor and movement enthusiast. She is currently living in the French part of Switzerland spreading knowledge and awareness about the importance of a healthy body and a healthy mind and transforming people through an active lifestyle with group classes, courses, workshops, retreats. She found her company Activ Wellness to provide you with the guidance, tools and support you need and bring changes and so you become stronger, healthier and more focused.
