Bad Mum 2B

Bad Mum 2B

Thursday, 15 February 2018

Your pregnancy workout - the first instalment

Hi I'm Hollie, the BadMum2B fitness expert, and I'm here to talk you through the first instalment in the pregnancy workout series.

Whether you're a regular gym user, a runner, or a complete beginner, the nod from your GP or Midwife is a must, if you haven't got the go ahead? Then just ASK, they'll be sure to let you know if it's okay for you.
If you've got the go ahead then, Welcome to your first pregnancy workout!

I have provided two different levels for this workout. 
Beginner, for those who are new to exercise or haven't exercised in over a year. Or advanced, for those who use the gym regularly, run weekly and have the exercise bug.

Before we start, we have 3 rules to follow:

1. Each workout can be completed at home. No equipment needed! Ensure you have a suitable area to workout in - no trip hazards! Make sure you have comfortable clothing on and appropriate footwear. As much as we all want to look like a Women's Health front cover star... comfiness takes priority!! Get some good music on, and jump to rule number 2.

2. Everyone needs to be warm prior to their workout. For a beginner, a ten minute walk around the block will increase your heart rate and get your muscles warm. If you don't fancy the great outdoors, get your heart rate up by marching on the spot, lifting the knees high and pumping the arms. If you are a regular runner, a gentle jog for 10 minutes will be fine. Last but not least...

3. Water!! Have a water bottle with you at all times and ensure you are not over exerting! Don't forget you should be able to hold a conversation while training.

So we've laid out the rules, got the music pumping and we look the part...
Now for the technical spill.... 

Squats:Feet hip width apart. Knees forward. Hands on the temples. Engage your core. Keeping your head and chest lifted, and your back straight, lower yourself down into a "seated" position, then return to standing. This exercise can be done using a dining chair or your sofa!
Step ups:Using the bottom step of your stairs, step up using alternate legs, pumping the arms.

Lunges:Standing with both feet together. Hands on your hips. Step forward on the right leg. Drop your left knee to the floor. Keeping your head and chest lifted and your core engaged. Then step back on your right leg and repeat on the left side. Alternate sides. If you struggle with balance, use a wall of a dining room chair as a prop.

Press ups:Kneeling, hands shoulder width apart, core engaged. Drop your chest to the floor, elbows out to the side, and return to starting position. Make sure your press ups are an "up and down" movement rather than rocking forwards and back. 

Tricep dips:Using the bottom step of your stairs,  dining room chair, or the sofa. Sit on the edge of the "seat." Plant your hands either side of you, fingers facing away from you, lift your butt up and position yourself so your back is just in front of your "seat." Bending at the elbow, lower yourself straight down towards the floor, then return to your original position. 

Reps and sets....

Squats 3 x 12
Steps Ups 3 x 10 (each leg)
Lunges 3 x 12 (alternate leg)
Press ups  3 x 12
Tricep dips 3 x 12

Squats 3 x 20
Steps Ups 3 x 15 (each leg)
Lunges 3 x 20 (alternate leg)
Press ups  4 x 12
Tricep dips 3 x 20

Ensure you take a 30 second rest in between each set.

Once you have completed the full 3/4 sets of the exercise take a 45second to 1 minute break before moving on to the next.

For those who are advanced, a ten minute brisk walk after the above will be a great way to finish. 

Whatever ability, ensure you finish with some gentle stretches.

Good luck ladies!! And don't forget if you have any questions you can contact me through my new Instagram page @hollsthomsonpt And don't forget to hit the follow button while you're there!!

Hollie Thomson
@hollsthomsonptFirst Step U.K

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