Strength Training Routine During Pregnancy

Transcript

00:00Strength Training Routine During Pregnancy For first trimester, warm-up 5-10 minutes

00:04of light cardio, bodyweight squat 2 set of 12-15 reps to strengthen the leg and glutes,

00:09wall push-up 2 set of 10-12 reps of upper body strength, seated row with resistant band 2

00:14set of 12-15 reps to work the back, cool down for 5 minutes of stretching, focus on the leg,

00:18back and arm. For second trimester, warm-up 5-10 minutes of low impact cardio, modified lunges 2

00:24set of 10-12 reps per leg, standing dumbbell press 2 set of 10-12 reps to strengthen the shoulder

00:29and arm, side laying leg resist 2 set of 12-15 reps per side for hip strength, cool down 5 minutes

00:34of stretching with and emphasize on flexibility. For third trimester, warm-up 5-10 minutes of

00:39gentle cardio, chair squat 2 set of 10-12 reps to build leg strength with squat, seated bicep curls

00:44with light weight 2 set of 10-12 reps, pelvic tilts 2 set of 12-15 reps to strengthen the pelvic

00:50floor and lower back, cool down 5 minutes of stretching, emphasize relaxation. Incorporating

00:54these exercises helps maintain strength and flexibility while accommodating the physical

00:58changes of pigments.