Hi everyone,
I'm in the mid-stages of the second trimester, 24 weeks, so all of these movements focus on keeping my back stable and my legs strong.
I've included my reps to give you an idea of what I do (I change them depending on the day) but you must listen to your own body and not compare to anyone else. Now is the time to focus on you and your baby's health, don't put any pressure on yourself.
Note: Don't forget to speak to your GP or midwife before exercising during pregnancy, especially if you are expecting twins/multiple pregnancy or have any health issues.
1. Bridge lifts: x8 reps, 2 rounds.
Tips:
1. Place your feet hip distance apart.
2. Keep your knees in alignment with your hips the whole time.
3. Before your start lifting, draw your navel to spine, hug your ribs in a little and avoid any gaps between your mid-lower back.
4. Press down through your feet, shoulders and arms when you lift your hips.
5. Focus on engaging your glutes, hamstrings and quadriceps.
2. Step back lunges: x10, 3 rounds.
Boost it: Alternate between short and longer lunges.
Tips:
1. From standing to step back lunges, ensure your feet are always hip distance apart. Avoid having your feet in one line as this can make you unstable, like you're walking on a tight rope.
2. Bend your knees throughout the movement.
3. Move from your core, keep it engaged and your lower back stable.
4. Make sure you are on the ball of your back foot, this will keep your hips and shoulders squared.
Boost it tip: Power through your back leg, as well as your front leg and keep your back knee bent, this will lengthen your lower spine and avoid over-arching.
3. Narrow squats: x10, 3 rounds.
Boost it: Hold water bottles or weights that you feel comfortable with.
Tips:
1. Ensure your feet are hip distance apart and your toes are facing forwards.
2. Bend your knees in alignment with your hips and toes.
3. Squat like you are hovering over a chair, draw your shins back and crease through your hips.
4. Draw your navel in slightly and lengthen your lower back.
5. When I rise to standing, it's a good opportunity to lengthen my tailbone towards my heels and firm my glutes - which helps stabilize my lower back.
4. Wide leg squats: x15, 2 rounds.
Boost it: Hold water bottles or weights that you feel comfortable with.
Tips:
1. Ensure your feet are 3 - 4 feet apart and heels are in line with one another. Turn your toes out to the sides in a 10 and 2 o'clock direction.
2. When bending your knees make sure your knees track your toes and they are directly above your ankles. Avoid your stance being too narrow or wide before you begin the exercise.
3. Keep your shoulders above your hips throughout the movement and lengthen your lower back.
5. Dumbbell clean: x10, 2 rounds.
Boost it: Dumbbell clean and jerk.
Tips:
1. Ensure your feet are 3 - 4 feet apart and heels are in line with one another. Turn your toes out to the sides in a 10 and 2 o'clock direction.
2. When bending your knees make sure your knees track your toes and they are directly above your ankles. Avoid your stance being too narrow or wide before you begin the exercise.
3. Avoid trying to position the water bottle or weight to the ground; focus on your form and keep your back lengthened the whole time.
4. Keep your elbow in alignment with your shoulder.
5. When rising, engage your glutes and thighs. Let your legs and core dictate the movement, rather than throwing the weight around.
Boost it tip: Dumbbell clean and jerk. Lift the weight over the shoulder, hug your ribs in and keep your lower back lengthened. Be precise with each rep and continue good form.
Hope you found one or some of these exercises helpful. My personal favorites at the moment are Step Back Lunges and Bridge Lifts.
Enjoy.
Nam x