Strength and Mobility 🏋️♀️ Pregnant Women | 1st TRIMESTER 🤰 - 42 minutes -
Welcome to a new routine from the specialized training series for pregnant women.
These workouts are safe and tailored to pregnancy, taking into account the changes that occur in the body to anticipate possible problems and pains that may arise. In addition to meeting the needs during this stage, they prepare us for childbirth and facilitate better recovery.
Working on and caring for the Pelvic Floor is important to prepare it for the extra weight it will have to support as the baby, uterus, placenta... grow.
Strengthening the Lumboabdominal Belt and having a strong core is super important. It provides stability, prevents a significant diastasis, and prevents back pain.
Strength training is also very necessary because we need to strengthen our muscles to prepare our bodies for these changes, prevent pains, be able to carry out daily tasks without a problem, and prepare our bodies for childbirth and postpartum. That musculature is going to be important.
We also need to work on cardiovascular health. Due to hormonal changes and the displacement of the diaphragm, shortness of breath increases. So, working on it will be important to improve that sensation in our daily lives and not get tired so easily.
And last but not least, we must work on mobility. To prepare for childbirth. But it will also help with discomfort caused by changes in your body, which is why we include it from the beginning.
This routine lasts approximately 42 minutes and includes mobility and strength training for the whole body. It also has a very fun Cardio Box sequence at the end! 🤩🥊 And of course, a wonderful stretching session to cool down.
Equipment I will be using:
2 dumbbells of 5 kilograms (you can use a kettlebell or a water jug). If you are a beginner or haven't exercised in a while, you can use lighter weights.
2 dumbbells of 7.5 kilograms (you can use a kettlebell or a water jug). If you are a beginner or haven't exercised in a while, you can use lighter weights.
1 medium intensity open elastic band. If you are a beginner or haven't exercised in a while, you can use low intensity, and if you don't have one, you can work with 1-kilogram dumbbells.
1 chair.
Let's get strong and even more beautiful! 🏋️♀️🌸
* This routine is designed and supervised by Laura Gallardo from @masempoderadas. CAFD Specialized Trainer in Women's Pregnancy and Postpartum Training.
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*The routines are intended for women and men over 18 years old without medical restrictions. Minors should train under adult supervision. Consult your doctor before starting any exercise program.
*Neither María Martínez nor anyone else from the Siéntete Joven channel will be responsible for any injury or harm incurred during training.
7 май 2024
