Prenatal Workout Routine

Posted August 9th, 2007 by admin
Welcome to the prenatal workout. Read all the items on this page carefully, then begin learning about the prenatal workout by clicking on the pictures below.

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Introduction

Welcome to the prenatal workout! Do you want to have an easy birth? Do you wan to maintain a healthy physique and a healthy body while you are pregnant? Often, so many people think that pregnancy is a time to lay back and gain lots of weight, only to find that it is so hard to get off the weight after. You don't want to have to give birth and still feel heavy, weak and tired afterwards, especially with all the carrying and running around you are going to have to do when your baby is born. The prenatal workout routine helps you stay fit and strong, during the most important time of your life. MAKE SURE YOU DO THE WARMUP FIRST!!

Exercises:

Prenatal Warm Up
Prenatal Workout

About this workout

ABOUT THE WORKOUT:

Other important guidelines to pay attention to:

Take in extra calories, get the 300 to 500 additional calories a day you need during pregnancy, especially if you're exercising. Make sure to eat well to help nourish and strengthen your body.

Don't get overheated, if you do cool off quickly. Stop exercising, take off layers, and change your environment: seek out air conditioning or step into a cool shower. Hydrating is key, too, so drink lots of water.

Prenatal routine consist of:

  • Warm up: 4 exercises to be performed in a circuit with 60 sec, 2 minutes break.
  • Workout: 5 exercise to be performed in a circuit with 60sec, 2 minutes break between each circuit

Time Required:

  • 20 /30 minutes per day three times a week, taking a day off between each training day.

Equipment Needed:

  • Floor mat or towel, balance ball, Resistance bands, pair of power blocks or light dumbbells.

Cardio:

  • Best form is swimming or brisk walk for 15/20 minutes a day , three times a week .

Training days:

  • Monday /Wednesday/Friday

Frequency:

  • Try to complete 2 to 3 circuits, 3 times a week taking 60 sec to 2 minutes break between each circuit

Reps:

  • Between 6 - 10 reps per exercise

MAKE SURE YOU DO THE WARMUP FIRST