Pre Natal Fitness – 2 Simple 15 minute workouts

pre natal fitness

While pregnancy is not the time to push yourself to the next level, there is no reason to stop working out while pregnant with the goal to maintain your muscle mass. In a previous post, we discussed 7 Mistakes to Avoid When Exercising While Pregnant. In this post we’ll be giving you sample workouts you can do while pregnant. Ideally, you should already be active prior to conceiving and familiar with all of these exercises. Your centre of gravity changes as your baby grows, so avoid new moves that challenge your coordination too much.

This simple plan consists of 2 workouts that you can rotate up to 3 times a week each.  When working out while pregnant, it’s important that you listen to your body, rest in between sets and reps and take days off when you need to. 

All you’ll need for these workout plans are dumbells, resistance bands and a bench or a sturdy chair.

You can increase or decrease weights or resistance as needed as you progress through your pregnancy.

Workout A:

You can either do each workout 3-5 times each with as little rest as possible in between workouts or do as many sets as possible in 10-15 minutes.

Squats – 15 reps (shown below are an option of either box squats and kettle bell squats)

Tricep Dips – 10 reps

Resistance Band Rows- 10 reps

Workout B:

You can either do each workout 3-5 times each with as little rest as possible in between workouts or do as many sets as possible in 10-15 minutes.

Lunges – 10 each leg (shown below are an option of either split lunges and step-back lunges)

Bicep Curls – 10 each arm

Shoulder Raises – 10 side + 10 front

In addition to weight training exercises, you can stay active with other activities you love, like hiking, swimming and other low impact cardio activities. However, remember to always listen to your body and consult with your doctor before continuing any higher impact activities or sports. 

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This blog post was contributed by Ryan Couri, a Strength, Conditioning and Fat Loss Coach and Head Coach of Instinctive Performance. He is a Martial Artist, Movement Explorer and Master Trainer for Fitness Kickboxing Canada. Instinctive Performance specializes in Small Group Personal Training, both online and offline, for women who are looking to get stronger, fitter and feel more confident.

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