Easy Prenatal Workouts

Today I want to share with you mommies who are expecting and encourage you on your journey to stay healthy during your pregnancy.  This prenatal workout has many benefits and I am confident can be built into your week.  With 4 simple exercises and some repetition you can strengthen your core, tone your arms, and strengthen your legs and lower back.  Let’s get to it!

Do these excerises 2-3 times a week, do 1 set of 12-15 reps and move right into the next move.  If you are a beginner go through all the moves twice, or feel free to work through the whole circuit 3 times.  On the other days of the week try to work in 30 minutes of other cardiovascular exercises like walking.

You will need 3-to-5-pound dumbbells for the exercises.

The four moves are described below.  Read the full article here and see the corresponding photos!

1) The Sumo Squat:  Being pregnant changes your body and one area that requires muscles to work harder than every before are in your lower-body.  Tone your legs and butt with this move.
Instructions:
Stand with your feet wider than shoulder width apart, turn your toes outward.  Hold a dumbbell in each had, arms extended down in front of you and palms facing your body.  Bend at the knees while keeping your back straight.

2) Straight-Leg Extension: This move is a must for the middle!  Not only will stronger abs prebaby be helpful in losing the pooch later on, but the strong core will help with balance and prevent poor posture and pain!
Instructions:
On your hands and knees with your hands below your shoulders slowly extend your right leg to hip height behind you.  Avoid your hip rotating out.  Extend your left arm up to shoulder height in front of you.  Hold for 3-5 breaths and move right into the other leg/arm.

3) Row to Reverse Fly while Standing:  As the body changes and weight is added in various places it can be hard to maintain good posture and length in the back.  This move will help to straighten the posture by strengthening the shoulders and back.  This is 2 moves in one!
Instructions:
Stand with one left leg forward in a stride.  Bend the left knee and keep the right leg straight, both heels on the floor (adjust stride distance if necessary).  1-Hold dumbbells in each hand, arms extended and palms facing each other, bend forward from the hips.  Slowly draw weights straight back towards your waist with a bent elbow.  2-Now straighten the arms straight down and raise them to shoulder height out to the sides.  Repeat both moves in fluid motion.

4) Single-Leg Curl and Press: Things will change with the baby: you will always be carrying either him, his stuff, or his gear. 🙂  It’s time to shape up those biceps and triceps and prepare for all the extra weight you will soon be carrying around.
Instructions:
Stand with feet shoulder-width apart and a dumbbell in each hand with arms extended at the sides, palms facing forward.  Balance on the left leg with the right leg bent in the air.  Bend the elbows and curl the weights up towards your shoulders.  As you lower the weights to the starting position, rotate the wrists and raise your arms up behind you, palms facing upward.  Repeat both moves and switch legs halfway through. (Option to keep both feet on the floor).