Leg Day and Pregnancy Workout Tips

If you are pregnant and wanting to know how to modify your workouts, scroll to the bottom of this post so that I don’t bore the non-pregnant ladies (and gentlemen.)

My look for this week:

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Weekly Workout: Leg Day
Set 1
15 Bicep Curls (ARMS)
 biceps
8 Pistol Squats Each Leg (LEGS)
– Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower body down while keeping the right leg raised. Hold, then return to standing. (you can also do this over a chair or bench and barely tap, then raise back up). Example video here.
Repeat 4x’s

Set 2
12 Curtsy Lunges Each Leg (LEGS)
-When lunging, step the left leg back placing behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the hips square. Example video here. 
24 Mountain Climbers  (FULL BODY)
– Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, step back, and switch legs (jump if not pregnant). The left leg should now be extended behind the body with the right knee forward.
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Repeat 4x’s

For all my pregnant gals:

Since I have been pregnant, I decided to modify a lot of my normal workouts. I changed some of my workouts because my doctor instructed me too, I also wanted to take every precaution necessary to keep my sweet baby safe. Specifically during the first trimester many women are at risk for a miscarriage, and although the theory “you can do the same workouts you did pre-pregnant when you’re pregnant..” has been proven, for me it wasn’t worth the risk. So to all pregnant women, women trying to get pregnant, or women with any other health restriction; here is how I modified some of my favorite workout moves.

Cardio.

The Issue: I have never been a huge runner, but with my interval and strength training workouts I always tried to keep my heart rate relatively high for most of the workout. It would help me burn calories, and better my results during my workout. One of the first things my doctor instructed me to do when I found out I was pregnant was to purchase a heart rate monitor and not exceed 140 bpm, so this instruction has really changed my approach to working out.

 

The Solution: I immediately went and purchased a heart rate monitor; and it was much harder than I thought to keep my heart rate down. It is a practice of taking my time during repetitions, taking time to breath in between exercises, and cutting out high intensity sprints and stair running.

 

Abs:

The Issue: Personal choice I decided not to do ab workouts anymore that required me to lay flat on my back; so crunches, sit ups, etc…

 

The Solution: I have now substituted crunches with seated leg lifts (sitting on a chair with legs 90ndegress, slowly lift both legs off the ground 2”, and raise 8”, back to 2”, repeat) I also still do planks to keep my core tight.

 

Jumping Exercises:

The Issue: When you get to a certain stage of pregnancy, jumping exercises are not comfortable anymore. Such as box jumps, jumping lunges, squat jumps, etc…

 

The Solution: These were easy to modify, just simply perform the same move in a stepping pattern rather than jumping.

 

Weight Lifting:

The Issue: Heavy Lifting during pregnancy is very frowned upon, especially if you are at any risk of a miscarriage.

 

The Solution: Even though I have lost a lot of muscle tone due to not being able to do as much weighted workouts, it is an easy fix to lower your weight, or do no weight at all. Just pay attention to what your body is telling you; if at anytime you feel like you are straining your core too much to lift the weight, you will need to lower the amount.

xo – Olivia

 

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