Home workouts during pregnancy

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-01-10

Target of the workouts: a plan without a clear goal, aimed at general physical activity.

Objectives of the workouts:

1. Strengthening muscles
2. Toning the pelvic muscles
3. Boosting metabolism

Methods of execution: separately

Duration: up to the 9th month.

Difficulty: (easy)

Equipment:

• Dumbbells.
• Stools instead of a bench, or the bench itself.

All the information in this article is just my personal opinion, primarily based on my practical experience. I do not encourage everyone to blindly follow my recommendations. However, this article may prove helpful to some.

For those who go to the gym and do not want to stop exercising during pregnancy, there is a similar exercise program for the gym. Here, I will specifically discuss home workouts.

Why should you even bother with workouts during pregnancy?

Most doctors believe that well-developed pelvic muscles make childbirth easier. Half of the exercises in this program specifically target these muscles. By the way, this program involves all muscle groups, but the focus is primarily on the muscles surrounding the pelvic organs.

Additionally, any physical activity accelerates metabolism, which benefits the development of the baby as the fetus receives more nutrients. This also improves blood flow.

For the workouts, we will need dumbbells. Dumbbells weighing 3-5 kg are quite suitable, or you can use heavier ones depending on your training experience and strength. I have trained women during pregnancy up to the ninth month. One of them lifted 16 kg kettlebells and constantly complained that it was too easy for her. ))

Here are two complexes. For each exercise, do 3 sets of 12-20 repetitions. Some of these exercises use your body weight, while others use dumbbells. All workouts are performed using the split method. This means you do three sets of the first exercise, and only after that do you move on to the second set, and so on.

Of course, it is preferable to start these workouts at the very beginning of your pregnancy. This way, your body can easily adapt to them. If any exercises feel very difficult or uncomfortable, simply remove them. Although I have tried to take everything into account.

Each workout should last about 1:00 - 1:20 hours. Ideally, train every other day, alternating between these workouts. Many will ask a reasonable question – until what month can you do all of this? It depends on your feelings and desires. You can continue until delivery. After all, some heavy exercises can be done without going through the full range of motion, such as not lowering too deeply or leaning forward.

Once again, I want to emphasize that everything I’ve written here is based on my practical experience, and I know what I'm talking about. Although I have never been pregnant myself, I have trained many women during their pregnancies.

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