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Exercises for Pregnant Women in 1st & 2nd Trimester:

Sunday Sun
day
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Sunday Sunday01 Sunday01 Sunday01 Sunday01 Sunday01 Sunday01

REST

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Cardio!!! Upper Body!! Lower Body Stretches!!


5-minute stair 5-minute March in 5-minute March in 5- Minute March
climber warm- up place warm-up place warm-up in place warm-up
Jog in place 3 x 8- Arm Circles 3 x 5 BW Front Squats Back & Inner
10 secs DB Curl 3 x 5 3x5 Thigh 8-10 secs
Treadmill walk 10 Chair Dips 3 x 5 Calf-Raises 3 x 5 Upper Back 8-10
minutes Triceps Plie KB Squat 3 x secs
Rest: 1 min. Extensions 3 x 5 10 Spinal Release 8-
between each Rest 30 secs. In Cool-down walk 5 10 secs
Cooldown walk 5 between minutes Butterfly Neck
min Cool down walk 5 Rest: 1 min. after Weights 8-10 secs
mins. each Butterfly Forward

1 10 1 12 1 1 1
Cardio!!! REST Upper Body!! REST Lower Body!! REST Stretches!!
5-minute stair 5-minute March in 5- minute March 5- Minute March
climber warm- up place warm-up in Place warm-up in place warm-up
Jog in place 4 x 8- Arm Circles 4 x 5 BW Front Squats Back & Inner
10 secs Bicep Curl 4 x 5 4x5 Thigh 10-15 secs
Treadmill walk 15 Chair Dips 4 x 5 Calf-Raises 4 x 5 Upper Back 10-15
minutes Triceps Plie KB Squat 4 x secs
Rest: 1 min. Extensions 4 x 5 10 Spinal Release 10-
between each Rest 30 secs. In Cool-down walk 5 15 secs
Cooldown walk 5 between minutes Butterfly Neck
min Cool down walk 5 Full-body Weights 10-15
mins. stretches secs
Rest: 30 secs. after Butterfly Forward
each 10-15 secs
Rest: 15 sec. after
each

1 1 1 1 1 1 1

Cardio!!! REST Upper Body!! REST Lower Body!! REST Stretches!!


5-minute stair 5-minute March in 5- minute March 5- Minute March
climber warm- up place warm-up in Place warm-up in place warm-up
Jog in place 4 x 8- Arm Circles 5 x 5 BW Front Squats Back & Inner
10 secs Bicep Curl 5 x 5 4x5 Thigh 15-20 secs
Treadmill walk 20 Chair Dips 5 x 5 Calf-Raises 4 x 5 Upper Back 15-20
minutes Triceps Plie KB Squat 4 x secs
Rest: 1 min. Extensions 5 x 5 10 Spinal Release 15-
between each Rest 1 min. In Cool-down walk 5 20 secs
Cooldown walk 5 between minutes Butterfly Neck
min Cool down walk 5 Full-body Weights 15-20
mins. stretches secs
Rest: 30 secs. after Butterfly Forward

00311 00311 00311 00311 00311 00311 00311


Cardio!!! REST Upper Body!! REST Lower Body!! REST Stretches!!
5-minute stair 5-minute March in 5-minute March in 5- Minute March
climber warm- up place warm-up place warm-up in place warm-up
Jog in place 5 x 8- Arm Circles 5 x 5 BW Front Squats Back & Inner
10 secs Bicep Curl 5 x 5 4x5 Thigh 20-25 secs
Treadmill walk 25 Chair Dips 5 x 5 Calf-Raises 4 x 5 Upper Back 20-25
minutes Triceps Plie KB Squat 4 x secs
Rest: 1 min. Extensions 5 x 5 10 Spinal Release 20-
between each Rest 30 secs. In Cool-down walk 5 25 secs
Cooldown walk 5 between minutes Butterfly Neck
min Cool down walk 5 Full-body Weights 20-25
mins. stretches secs
Butterfly Forward
00311 00311

Cardio!!!
5-minute stair
climber warm- up
Jog in place 6 x
10-15 secs
Treadmill walk 30
minutes
Rest: 1 min.
between each
Cooldown walk 5
min

Plie Kettlebell Squats:


Chair Dips:
Stretches: 0:00- 6:05

https://www.youtube.com/watch?v=TCeCCeZYVqI

Exercises for Pregnant Women in 1st & 2nd Trimester: April Sund
ay
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Sunday Sunday01 Sunday01 1Sunday01 2Sunday01 3Sunday01 4

REST Lower Body!!! REST Yoga: Pilates


5-minute walk/jog 5-minute
warm-up Deep Breathing 3 x 8-10
BW Squats 3 x 5 secs
Front Kick w/ squat 3 x Seated side bend 3 x 8-
6/side 10 secs
Cool-down walk 5 Cat/cow: 2 8-10 secs
minutes Spinal Twist: 3 x 8 hold
Rest 1 min. in between for 3 secs

5 6 7 8 9 10 11

Cardio!!! REST Upper Body!!! REST Lower Body!!! REST Yoga: Pilates
Jog in place 5 min. 5-minute walk warm-up 5-minute walk/jog 5-minute
Spreading arms roll 30 Modified push-ups 3 x 5 warm-up Deep Breathing 3 x 8-10
sec. 3 x 5 DB flexes BW Squats 4 x 5 secs
Body Rotation arms/legs DB Side bend 3 x 5 Front Kick w/ squat 4 x Seated side bend 3 x 8-
45 sec. Cool-down walk 5 6/side 10 secs
Overhead twist march 30 minutes Cool-down walk 5 Cat/cow: 2 8-10 secs
sec. Rest 1 min. in between minutes Spinal Twist: 3 x 8 hold
Rest: 1 min. between Rest 1 min. in between for 3 secs
each
Cooldown

12 13 151 16 17 18
Cardio!!! REST 14 REST Lower Body!!! REST Yoga: Pilates
Jog in place 5 min. Upper Body!!! 5-minute walk/jog 5-minute
Spreading arms roll 40 5-minute walk warm-up warm-up Deep Breathing 3 x 8-10
sec. Modified push-ups 3 x 5 BW Squats 4 x 5 secs
Body Rotation arms/legs 3 x 5 DB flexes Front Kick w/ squat 5 x Seated side bend 3 x 8-
50 sec. DB Side bend 4 x 5 6/side 10 secs
Overhead twist march 35 Cool-down walk 5 Cat/cow: 2 8-10 secs
minutes Spinal Twist: 3 x 8 hold
Cool-down walk 5 Rest 1 min. in between for 3 secs
Rest: 1 min. between minutes
each Rest 1 min. in between
Cooldown
1 20 21 22 23 24 25

Cardio!!! REST Upper Body!!! REST Lower Body!!! REST Yoga: Pilates
Jog in place 5 min. 5-minute walk warm-up 5-minute walk/jog 5-minute
Spreading arms roll 30 Modified push-ups 3 x 5 warm-up Deep Breathing 3 x 8-10
sec. 3 x 5 DB flexes BW Squats 4 x 5 secs
Body Rotation arms/legs DB Side bend 5 x 5 Step-ups 4 x 6/side Seated side bend 3 x 8-
45 sec. Cool-down walk 5 Front Kick w/ squat 5 x 10 secs
Overhead twist march 45 minutes 6/side Cat/cow: 2 8-10 secs
sec. Rest 1 min. in between Cool-down walk 5 Spinal Twist: 3 x 8 hold
Rest: 1 min. between minutes for 3 secs
each Rest 1 min. in between
Cooldown

26 27 28 29 30 00311

Cardio!!! REST Upper Body!!! REST Lower Body!!! REST Yoga: Pilates
Jog in place 5 min. 5-minute walk warm-up 5-minute walk/jog 5-minute
Spreading arms roll 30 Modified push-ups 6 x 5 warm-up Deep Breathing 3 x 8-10
sec. DB flexes 3 x 5 BW Squats 4 x 5 secs
Body Rotation arms/legs DB Side bend 5 x 5 Front Kick w/ squat 5 x Seated side bend 3 x 8-
45 sec. Cool-down walk 5 6/side 10 secs
Overhead twist march 30 minutes Step-ups 4 x 6/side Cat/cow: 2 8-10 secs
sec. Rest 1 min. in between Cool-down walk 5 Spinal Twist: 3 x 8 hold
Rest: 1 min. between minutes for 3 secs.
each Rest 1 min. in between
Cooldown

Workout Videos/Pictures: April


Cardio: https://www.youtube.com/watch?v=TCeCCeZYVqI
Upper Body:

Modified Push-up:

Lower Body:

Front Kick w/ squat: https://www.sparkpeople.com/assets/exercises/Front-Kicks-with-Squat.gif

Step-ups:
Stretches:

Cat/Cow
Exercises for Pregnant Women in 1st & 2nd Trimester: MAY Sund
ay
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Sunday Sunday01 Sunday01 Sunday01 Sunday01 1Sunday01 2


REST

3 4 5 6 7 8 9
Cardio!!! REST Upper Body!! REST Lower Body!! REST Yoga: Pilates
Jog in place 5 min. Leaning Tricep DB Curl 5-minute walk/jog Bound Angle pose: 3x 8-
Knee-ups 3 x 5 3 x 6/side warm-up 10 secs
Spaced out kick backs 3 Arm circles 3 x 6 DB squats 3 x 5 Deep breathing 3 x 8-10
x5 Assisted DB chest press Toe Raises 3 x 5 secs
Back & forth jump step 3x4 Fire Hydrants 3 x 5 Spinal Twist: 2 x 8/side
3x5 Overhead Stretch 3 x 8- Squat kicks 3 x 5 hold for 3 secs.
Rest: 1 min. between 10 secs Cool-down walk 5 Side stretch 3 x 6-8 secs
each Wall Push-ups 3 x 6 minutes
Marching Cooldown Full-body Stretches

10 11 12 13 14 15 16
Cardio!!! REST Upper Body!! REST Lower Body!! REST Yoga: Pilates
Jog in place 5 min. Leaning Tricep DB Curl 5-minute walk/jog Bound Angle pose: 3x 8-
3 x 6/side warm-up 10 secs
Knee-ups 4 x 5
Arm circles 3 x 6 DB Squats 3 x 5 Deep breathing 3 x 8-10
Spaced out kick backs 4
x5 Assisted DB chest press Toe raises 3 x 5 secs
3x5 Spinal Twist: 3 x 8/side
Side-steps 3 x 5 Fire Hydrants 3 x 6
Overhead Stretch 3 x 8- hold for 3 secs.
Back & forth jump step 10 secs Squat kicks 3 x 6 Side stretch 3 x 6-8 secs
4x5 Wall Push-ups 3 x 6 Cool-down walk 5 Rest 1 min. between
Rest: 1 min. between Cool-down walk 5 minutes each
each minutes Rest 1 min. between Cool-down walk 5
Marching Cooldown Rest 1 min. between each minutes
each

17 18 19 20 21 22 23
Cardio!!! REST Upper Body!! REST Lower Body!! REST Yoga: Pilates
Jog in place 5 min. Leaning Tricep DB Curl 5-minute walk/jog Bound Angle pose: 3x 8-
Knee-ups 5 x 5 3 x 6/side warm-up 10 secs
Spaced out kick backs 5 Arm circles 3 x 6 DB Squats 3 x 6 Deep breathing 3 x 8-10
x5 Assisted DB chest press Toe Raises 3 x 6 secs
Side-steps 3 x 5 3x6 Fire Hydrants 3 x 6 Spinal Twist: 3 x 8/side
Back & forth jump step Overhead Stretch 3 x 8- Squat Kicks 3 x 6 hold for 3 secs.
5x5 10 secs Cool-down walk 5 Side stretch 3 x 8-10
Rest: 1 min. between Wall Push-ups 3 x 8 minutes secs
each Cool-down walk 5 Rest 1 min. between Cool-down walk 5
Marching Cooldown minutes each minutes
Rest 1 min. between Rest 1 min. between
each each

24 25 26 27 28 29 30
Cardio!!! REST Upper Body!! REST Lower Body!!! REST Yoga: Pilates
Jog in place 5 min. Leaning Tricep DB Curl Bound Angle pose: 3x 8-
Knee-ups 5 x 5 3 x 6/side 5-minute walk/jog 10 secs
Spaced out kick backs 5 Arm circles 3 x 6 warm-up Deep breathing 3 x 8-10
x5 Assisted DB chest press DB Squats 3 x 8 secs
Side-steps 3 x 5 3x6 Toe Raises 3 x 8 Spinal Twist: 3 x 8 hold
Back & forth jump step Overhead Stretch 3 x 8- Fire Hydrants 3 x 8 for 3 secs.
5x5 10 secs Squat kicks 3 x 8 Side stretch 3 x 8-10
Rest: 1 min. between Wall Push-ups 3 x 8 secs
Cool-down walk 5
each Cool-down walk 5 min. minutes Cool-down walk 5
Cooldown Rest 1 min. between minutes
Rest 1 min. between
each each Rest 1 min. between
each
31
Cardio!!!
Jog in place 5 min.
Knee-ups 5 x 5
Spaced out kick backs 5
x5
Side-steps 3 x 5
Back & forth jump step
5x5
Rest: 1 min. between
each
Cooldown

Upper body:
Leaning Tricep Curl (1:56-3:26) : https://www.youtube.com/watch?v=HO5SuUd-3js

Assisted DB Chest Press:

Wall-Push-ups:

Side Stretch:
Yoga
Bound Angle Pose

GUIDELINES
“The updated recommendations differ from the relatively limited ones published by ACOG in 2002. Previously, ACOG recommended
exercise only for women who were recreational or competitive athletes prior to pregnancy. And even in those cases, women were cautioned to
“modify their usual exercise routines as medically indicated” and to avoid strenuous exercise in the second and third trimesters, especially women
with “a history of or risk for preterm labor or fetal growth restriction.” Women who were not regularly physically active prior to their pregnancies
were advised to consult with their physicians before beginning any exercise regimen (Obstet Gynecol 2002;99:171-3).
In the updated recommendations, ACOG designates walking, swimming, stationary cycling, low-impact aerobics, modified yoga or pilates,
running, jogging, racquet sports, and strength training as “safe” during pregnancy. But pregnant women should avoid contact sports, scuba diving,
sky diving, “hot yoga” or “hot Pilates,” and “activities with a high risk of falling” such as gymnastics and skiing, among others (Obstet Gynecol.
2015;126:e135-42).

Some absolute contraindications to aerobic exercise during pregnancy include hemodynamically significant heart disease, restrictive lung
disease, incompetent cervix or cerclage, and multiple gestation at risk of premature labor, among others.”

Ultimately, listen to your body and do what feels within your range. I strongly recommend not performing these exercises without going over this
exercise plan with your primary care physician and modify it to your body’s ability.

References

Chitnis, D. (2015, November 23). New ACOG recommendations encourage exercise during pregnancy. Retrieved April 1, 2020, from
https://www.mdedge.com/obgyn/article/104581/obstetrics/new-acog-recommendations-encourage-exercise-during-pregnancy
https://www.youtube.com/watch?v=HO5SuUd-3js
https://www.sparkpeople.com/assets/exercises/Front-Kicks-with-Squat.gif

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