Workout A (Weeks 9-12)
You will perform this workout as a circuit. This means that you will complete 1 round/set of each exercise before you move on to the second round/set.
Here are your exercises!
1) Goblet Squats
The goblet squat is a great exercise to help open your hips to prepare you for childbirth. This movement will strengthen your quads, adductors, and glutes.
Also, holding the dumbbell in the goblet position will increase your upper back strength to further improve your posture.
- Grab a dumbbell and hold it up close to your chest in a goblet position (palms up, supporting only one end of the dumbbell).
- Set your feet slightly wider than shoulder-width and your toes pointing out 30 degrees.
- Begin squatting down by simultaneously bending at the hips and knees.
- Go down slowly, using a 3-second tempo.
- Keep your back straight, and your heels flat on the floor at all times.
- Only go as low as you feel comfortable, and then reverse the movement by squeezing your glutes at the top.
You will perform 2 sets of 8 repetitions in Week 9.
2) Band Pull Aparts
The next exercise is the band pull apart with a supinated grip. We include this exercise to help improve the bad posture that results from pregnancy.
A lot of women develop a kyphotic curve in their upper back as well as rounded shoulders from the weight of the pregnancy.
The supinated grip band pull-apart will strengthen the posterior shoulders, the external rotators in the rotator cuff, and the upper back muscles.
- Grab a closed loop resistance band and hold it with your hands supinated (palms facing up).
- Raise your arms out in front of you with your elbows locked out.
- From here, slowly begin pulling the band apart until it makes contact with your chest.
- Keep your elbows locked the entire time.
- Hold the end contraction for 1 second, and slowly reverse the movement using a 3-second tempo.
You will perform 2 sets of 12 repetitions in Week 1
3) Bird Dog
The next exercise is the bird-dog. This exercise will strengthen your core and your glutes – while promoting a healthy posture for your lower back.
Take your time when doing this exercise and widen your stance as much as you need.
- Get in a quadruped position (on hands and knees) with your back flat.
- Begin by inhaling and lifting one knee and the opposite arm slightly off the floor.
- As you exhale, extend your arm straight out in front of you while simultaneously extending your leg straight out behind you.
- Keep your back flat and squeeze your glute muscle.
- Hold this position for 3-5 seconds.
- Slowly return to the starting position and repeat on the other side.
You will do 2 sets of 6 repetitions per side in Week 9.
4) Kegel Exercises (Slow Repetitions)
The last exercise is the kegel. This is the most famous pelvic floor exercise because it works.
This exercise can help decrease the risk of you developing the complications associated with a weakened pelvic floor.
For this workout, we will do slow repetitions.
- You can do this exercise while standing, sitting, or lying on your side
- Take a nice comfortable inhale and hold it for one second.
- As you are exhaling, focus on squeezing all of your pelvic muscles together.
- Pretend like you are trying to hold in pee or poop.
- Hold this contraction for 5 seconds, and release slowly for 5 seconds.
- Try to avoid squeezing any other muscles around your pelvis like your butt or quad muscles.
- Repeat for the desired number of repetitions.
You will do 2 sets of 10 repetitions in Week 1.