First Trimester Training: A 6-Move Circuit
- Editors of FitBump
- Mar 14 2016
- 0 comments
Ah, the first trimester. Exhaustion, nausea and simply getting used to being pregnant can temporarily derail workouts. But it is also a time when modifying for a bump isn’t necessary (yet) and moving can make all the difference when it comes to battling queasiness and boosting energy. We developed a six-exercise circuit for those early weeks that will both challenge and energize. Pick a time of day that works best for you (we preferred mornings)—and don’t forget to eat. Nausea can tamp down an appetite for hours, but try to snack throughout the day to keep your energy up and the wooziness at bay.
Remember: Do this workout at your own pace, but try to move from exercise to exercise without pause. Take a 1-minute break between rounds. Make sure to stay well hydrated and cool.
2 Rounds / 1-Minute Rest Between Rounds
Jump squat: Begin with you feet shoulder-width apart and knees slightly bent. Perform a squat and then jump up powerfully with your arms overhead. Land back in a squat as silently as you can with control. Perform 10 repetitions. Tips: When performing a jump squat, remember to engage your core and your glutes and try to avoid allowing your knees to track excessively beyond your toes. If a jump squat is too intense, do a regular squat.
Inchworm push-up: Stand with feet should-width apart and hands at your side. Roll down till your hands touch the floor and walk them forward (keeping your feet where they are) until you reach a plank position. Hold for a beat and perform a push-up. Walk your hands back to your feet and roll up to a stand. Perform 10 repetitions. Tips: When performing a plank and a push-up, engage your transverse abdominis muscle (the deepest abdominal layer) by pulling your belly button to your spine. If a regular push-up is to intense, drop down to your knees.
Step-ups: Face a step or a bench. Step up on your right leg. Come to a stand on both feet or bend your left knee and drive it up as you step up. (It should be one fluid movement.) Step back down to the starting position. Repeat on your left leg. Continue to alternate sides for 10 repetitions.
Plank with toe taps: Get into a forearm plank with your elbows directly under your shoulders and your core engaged. Tap your right foot out to the side (about 8 to 12 inches) and return to center. Tap your left foot out to the side (about 8 to 12 inches) and return to center. That is one repetition. Repeat. Make sure to keep your hips stable and your body level; resist rocking or moving from side to side. Perform 10 repetitions.
Clock lunges: Begin with your feet hip-width apart and your hands on your hips. Step your right foot forward and drop into a lunge, making sure your right knee doesn’t track over your toes. Step back to the starting position. Immediately step your right foot out into a side lunge, keeping your hips back and your left leg straight. Step back to the starting position. Immediately step your right foot back into a reverse lunge. Step back to the starting position. That is one repetition. Perform 10 repetitions on each leg.
Bridge Pike: Begin in a bridge position with your hands directly under your shoulders, you ankles directly under your knees and your hips and torso parallel to the floor. (Your stomach will be facing the ceiling.) Exhale, lower your hips and straighten your legs. Your hips will be suspended above the floor and your heels will roll to the ground as you lift your toes. Hold for one count. Inhale and push back into a bridge. That is one repetition. Perform 10 repetitions.As always, check with your doctor or health care provider before starting a new workout.