Ten Minute Workout for Trimester Two
Pregnancy fitness expert Lucie Brand has put together some exercises for pregnant women in their second trimester designed to fit into a busy lifestyle. They will help maintain your fitness in pregnancy although ideally they should be part of a longer routine that includes some cardio-vascular exercise as well.
It is so important to maintain your fitness with a regular exercise routine and a sensible diet during pregnancy to help maintain your ideal pregnancy weight, optimum fitness levels and a healthy pregnancy!
1. Leg lift on all-fours
Work that bottom!
On all-fours on the floor, rest on your forearms. Extend one leg out behind you in a straight line and lift it about 30 cm off the floor.
Slowly lift your extended leg, keeping your upper body still, then lower it, keeping it off the floor if you can. This should be a small, controlled movement. Really squeeze your bottom as you lift. Keep your leg high and focus on the upward squeeze.
Repeat 20 times (on each leg) and do two sets.
ALTERNATIVES
Easier: Lower squeeze
Harder: Higher squeeze followed by ten pulses and a ten-second hold at the highest point, really squeezing your bottom and your pelvic floor as well.
2. Standing narrow, bent over row (2 x 3kg weights)
A nice toned upper back always looks good in strappy tops - really squeeze your shoulder blades together.
Hold a weight in each hand, with your arms straight down by your sides. Stand with your feet hip-width apart, then step forwards with one leg, so you have your legs apart.
Lean forwards at your waist. Raise your arms in front of you, keeping them straight.
Slowly bend your arms and squeeze your shoulder blades together as you lift your arms and squeeze your upper back. Then slowly return your arms to the starting position.
Repeat 15-20 times and do two sets.
ALTERNATIVES
Easier: Don't use any weights
Harder: Use heavier weights and follow your basic set with a set of wider pulls, with your arms slightly out to your sides
3. Standing ab-squeeze
Follow these simple abdominal exercises in pregnancy. Do these squeezes as often as possible to make your core super-strong!
Stand upright with your shoulders back.
Breathe in deeply and let your chest expand, then as you exhale draw your belly button in.
Have your hands by your sides or resting on your belly. The rest of your body should be still. Hold for a couple of seconds, then breathe in as you release.
Repeat 15-20 times and do two sets.
About the Author
Alexandra McCabe is a founder of https://www.fittamamma.com, the healthy pregnancy experts. FittaMamma is a free resource to help women enjoy an active pregnancy with workout videos, recipes and prenatal yoga tips. Here you can find easy to use guides for exercise during second trimester these will help for increasing pregnancy fitness and manage weight gain http://bit.ly/12zX4Kh
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