This post is coming a little later in the day, because last night our refrigerator decided to quit working for us. So today, in between an OB appointment and taking care of the boys, Mike and I had to find a refrigerator that fit both our budget and the space in our kitchen, both of which are tiny.
We were able to find something that worked for us, and it should be delivered tomorrow. In between all our running around, I put together a post to share my favorite 30 minute free-weight workout.
I like to do a variety of activities whether I’m pregnant or not, because everything has something different to offer. Running is great to burn calories, yoga keeps me stretched and toned, and weight training builds strength.
Continuing to stay active during pregnancy is incredibly important to me. Yes, we all want to “bounce back” quickly after delivery, but it’s far more important to me to stay healthy and feeling well during the pregnancy. I try to do something each day, no matter how badly I might feel. Even on the days where I can’t do much – maybe nothing more than a short walk – it still helps to keep moving.
This pregnancy in particular, staying active was the best way to combat my nausea and general crummy feelings. It can be so hard to drag yourself off the couch when you are in the midst of pregnancy related woes, but trust me, the benefits far out weigh the struggle!
The free-weight workout I’m going to share with you today is a combination of my favorite exercises that my husband has helped me come up with to do during pregnancy. I do this workout in a circuit, meaning I do each move for a total of 10 repetitions, then move on to the next until the first circuit is completed. I do this a total of three times. Each circuit takes approximately 10 minutes, for a total of a 30 minute workout! I will include the total weight that I use for each exercise, but please, go at your own pace and listen to your body.
I do this workout 2-3 times a week, typically after a walk. These photos were taken today, and I’m currently 25 weeks pregnant. However, free-weight training has always been a part of my workout routine, so this is nothing new. I simply back off the weight and and modify according to my growing baby and listen to my body’s needs. Please don’t start weight-training at 25 weeks if you’ve never done so before. And of course, if you have questions, the best person to ask if your OB or midwife. Ok, let’s get started!
Dumbbell Squat Presses
Stand with your feet hip distance apart. Hold a pair of dumbbells in front of your shoulders with your elbows bent. Lower into a squat until your thighs are parallel to the floor, then push through your heals to return to standing, pressing your arms up overhead as you stand tall. Repeat 10 times. (I’m using 10 lb weights.)
Single Arm Row
Place your left knee and left hand on a bench or chair. Keep your back flat and your gaze down. Bend your right elbow and pull the dumbbell up to your chest. Lower your right hand so it is straight. This is one set. Repeat 10 times with the right arm, then switch sites and repeat. (I’m using 15 lb weights.)
Stand with your feet hip distance apart. Hold the weights in front of you and, with a slight bend in your knees, slowly bend at the waist. Only go to the point where your back can remain flat and your torso is parallel to the floor. You can use free weights for this move, but I prefer a curl bar because it helps me move evenly. Repeat 10 times. (I’m using a total of 45 lbs weights.)
***This is one of my all time favorite moves. It’s a great lower back and upper leg strengthener, which helps combat the fatigue many mommas feel from the pressure of their growing baby/belly.
Stand with your feet hips distance apart. Hold your dumbbells at shoulder level and alternately press one up over head, lower down and repeat on the opposite site. Repeat for a total of 10 times on each side.
Stand with your feet hip distance apart and your hands on your hips. Step one leg out to the side to move into a side lunge, keeping your knee stacked directly over your ankle. Push powerfully through your heel to return to standing and repeat on the opposite side. That is one set. Repeat 10 times.
Stand with your feet hip distance apart (starting to notice a theme???). Hold your dumbbells down at your waist with your arms straight and your wrists facing away from your body. Curl your dumbbells up towards your chest, pausing at the top. Your wrists are now facing your boy. Rotate your wrists to again be facing away from your body and press the dumbbells back down towards your waist. That is one set. Repeat 10 times. (I’m using 10 lb weights.)
Stand with your feet hip distance apart. Bend at the waist with your shoulders rolled back and your tummy tucked in. Keeping a bend to your elbows, pull the dumbbells out in a fly motion towards your ribs, pulling your shoulder blades towards each other (imagine that you are trying to get them to touch). Lower the dumbbells back down. That is one set. Repeat 10 times. (I’m using 10 lb weights.)
When you workout is complete, don’t forget to stretch, re-hydrate, and eat a snack with both protein and a complex carbohydrate. You need to feed both your body and your baby after all that work!