FITbody: Prenatal Core Workout

The benefits of moving during your pregnancy have immediate effects and last a lifetime. As a FITmama, I know it can feel like the last thing you want to do, but I promise you will always feel better after you move.  It is essential to focus on self-care during your pregnancy with proper exercise, nutrition, and rest!!  These rituals will help you stay strong and FIT for the baby-to-be.  Here are a few top reasons why prenatal exercise is important:

1. Research shows that you may put on 7 pounds less than pregnant women who don’t workout, while still staying in their your healthy BMI range.

2. Exercise, yoga, and meditation all help reduce your stress hormone, cortisol, and put you in a better mood! Checkout other ways to stay in a good mood.

3. You’re more likely to avoid a forceps delivery, C-section or other intervention. Regular exercisers are 75 percent less likely to need a forceps delivery, 55 percent less likely to have an episiotomy and up to four times less likely to have a Cesarean section.  Read how exercise played a key part in my son’s 30hr natural labor… definitely a birth-a-thon! 

4. Reducing Back Pain! Some two-thirds of pregnant women experience back pain, but water workouts, yoga and lots of core work with pelivc tilts can offer relief. Exercise and stretching during the second half of pregnancy seems to be especially helpful in managing discomfort. 

5. Bouncing Back!! Studies show that women who exercise during and after pregnancy have more energy, less stress, and fewer physical complaints than women who don’t. One reason: Exercise helps ease your body through the profound changes that happen after delivery. 

FITmama PRENATAL CORE WORKOUT

(aim to do these exercises 10-15 reps and then REPEAT.  You can also pair with 20-30mins of light cardio: walking, swimming, elliptical, or jogging– if you were already a runner, for a total body workout 2-3x a week).

Plank to Down-Dog: Start in plank pose and lift the hips back to down dog and repeat 10-15x

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Plank on forearms to dolphin pose: Start in plank on your forearms and lift hips to a dolphin pose and repeat 10-15x

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Plank to Side Extension: Start in plank pose and lift your right arm, 180 degrees, and then back to plank, and then lift your left arm and continue alternating sides for 10-16x. 

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3-Legged Dog to Plank Knee Balance: Start in a down dog and then lift one leg and open up the hips.  Next reach the lifted leg forward bending your knee as you shift into a plank with your knee off the floor and then swing back to your 3-legged dog.  Aim for 10-15x on each leg. 

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Side Extension Modified Rockstar Lift: Start on your right side with your left leg straight (flexed foot) and right knee bent.  Then reach your right hand, 180 degrees, as you lift your hips off the floor (into a modified Rockstar yoga pose) and reset back down.  Aim for 10-15x on each side

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Tricep Dips with Hip Flexor Stretch: Start in a Tricep Dip position on the floor, then lift your left leg and place your left foot over your right knee.  Next lift your hips off the floor and straighten your arms, and then bend your elbows into the tricep dip as you reset to the floor.  Aim for 10-15x each arm & leg.

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Hope you enjoy the workout!  And Wishing all my FITmama’s (and FITmama’s-to-be!) a very Happy Mother’s Day!!!

Xx

FITmama

 

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