From the food you eat to the personal care products you put on your body, the number of changes during your pregnancy can be overwhelming (for some). If working out was in your weekly (or daily) routine before your pregnancy, it’s typically still safe for you to continue getting your sweat on with minor tweaks to your fitness session. While we recommend asking your doctor for the OK to work out while you’re pregnant, there are exercises you can still do while you’re preparing for your baby to arrive. We tapped one of Kourt’s personal trainers, Amanda Lee, to show us five moves for moms-to-be. See the routine and how to do each modified move below.
The Routine:
Dips
Plié Squat Pulses
Squats
Modified Push-ups
Split Squats
How to: Your hands should be shoulder-width apart on the surface you are dipping from, with your arms straight. From there, start the move by bending your elbows. Dip down until your arms are at a 90-degree angle. Pause at the bottom for one or two counts, then press back up powerfully.
Perform three sets of 15 reps.
The Move: Plié Squat Pulses
How to: Spread your legs wide and angle your toes out to the sides. Bend at the knees and squat down so that your knees make a 90-degree angle. Pulse up and down about 3-4 inches.
Perform three sets of 20 reps.
How to: Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.
Perform three sets of 20 reps.
The Move: Modified Push-ups
How to: Begin by getting down on your hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position. Bend your elbows and lower chest to 90 degrees at the elbows. Push up so that your arms are straight, making sure your elbows aren’t completely locked.
Perform three sets of 15 reps.
How to: Position yourself into a staggered stance with the rear foot elevated and front foot forward. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Perform three sets of 20 reps on each side.
Be sure to share your fitness photos on Instagram using the hashtag #pooshthemoves for a chance to be re-grammed on our social.
