Proper dieting and exercise is easier said than done when you're pregnant. Dealing with morning sickness, food cravings, and a changing body is hard to keep up with as it is! I'm here to give you a few tips to make your pregnancy easier. I only have one child so far but I felt that my pregnancy was an easy one and I give all the credit to a clean diet and daily exercise. I admit that I did NOT always feel like working out but I did my best to push myself and I always felt better afterward.
During the first trimester, I was EXTREMELY tired and nauseated majority of the evenings. I worked full time from 7:00-4:00. My average day for the first 14 weeks of pregnancy looked something like this: come home from work, sleep for 3 hours until my husband came home, eat dinner (most days I could only stand to eat fruit), go back to bed until 5:30 the next morning. I slept A LOT! If I went to the gym 3 days a week, I was doing good! Most of the time I would just swim while my husband did his workout. Swimming is an awesome exercise when you're pregnant! For some reason, as soon as I got in the water, my nausea went away! Here are some workouts I did during the first trimester:
Workout 1: 15min walk/jog
Lower Body- 4 rounds of...
15 squats
20 Overhead lunges
15 DB Thrusters
20 Glute Bridge
Workout 2:
15min walk/jog
Upper Body: 3 Rounds of....
10 push ups
10 DB Shoulder Press
10 Burpees
10 sit ups
10 DB Snatch (each arm)
Workout 3:
15min walk/jog
Full Body: 4 Rounds
10 Reverse Lunges (each leg)
10 Russian Twists
10 Tricep Dips
10 Push Ups into Super Mans
10 Jumping Squats
Workout 4: Swim 45min (this is the workout I did the most)
The second trimester seemed like a breeze. I wasn't big and uncomfortable yet, I wasn't sick anymore, and I was able to workout 5-6 times per week. Here are some of the workouts I did in the second trimester:
Workout 1:
Warm-up walk/jog 15min
Squats 3x10
Lunges 3x20
Single Leg Leg Extension 3x10 each leg
Workout 2:
Warm-up walk/jog 15min
Push Ups 3x10
DB Tricep Extension 3x10
DB Shoulder Press 3x10
Tricep Dips 3x15
Lateral Raise 3x15
Tricep Rope Pulldown 3x15
Workout 3:
Warm-up walk/jog 15min
Deadlift 3x10
Single Leg Romanian Deadlift 3x10 each leg
Lying Leg Curl 3x15
Cable Squats 3x10
Workout 4:
Warm-up walk/jog 15min
KB Swings 3x15
Split Squats 3x10 each leg
Curtsy Lunges 3x10 each leg
Step Ups 3x10 each leg
The third trimester wasn't bad at all until the end. I still felt good as far as my health goes but I definitely started to feel the size! I started doing full body workouts in this trimester. These workouts can be done at home or at the gym. These are high intensity interval training style workouts!
Workout 1:
15 minute walk/jog warm up
4 rounds:
15 wall balls
15 KB Swings
10 each leg walking lunges
15 jumping squats
Workout 2:
15 minute walk/jog warm up
4 rounds:
10 push ups (from your knees if needed)
10 each arm DB Snatch
15 DB Bicep curl into shoulder press
15 tricep dips
Workout 3:
15 minute walk/jog warm up
4 rounds
10 each leg step ups
50 jump rope or jog in place
15 each leg side lunges
50 high knees
Workout 4:
15 minute walk/jog warm up
4 rounds
10 each leg single leg romanian deadlift
10 DB Bicep curl
10 DB Squat thrusters
20 overhead lunges
20 air squats
Workout 5:
15 minute walk/jog warm up
4 rounds
15 KB Swings
15 Glute Bridge
10 Each Side- Table Tops (on your hands and knees, extend opposite arm and leg straight out then back down. switch)
10 Half Burpees
Comentarios