Starting around 15-20 weeks, make sure you modify your workouts to avoid any movements that involve twisting or lying directly on your back or stomach. In the second trimester, you will need to start decreasing the weight you use and the intensity of your workouts, Henderson says.
Hinge the hips back and bend the knees to squat down like you are sitting in a chair that's slightly behind you. Keep the bellybutton drawn in toward your spine the whole time to support your lower back.
Why not toss around the piece of workout equipment that's arguably most like a baby: the kettle bell. Contrary to what some people might think, it's perfectly safe to lift weights while pregnant, as long as you don't get too crazy.
Just listen to your body and remember that this isn't the time to try to PR anything or to aim for six-pack abs, says Amanda Butler, trainer at The Hitting Room, a HIIT studio in New York City. This dynamic kettle bell workout will help keep your body strong.
The movements that recruit multiple muscle groups and keep your full-body coordination on-point-so you can be that much better at chasing after your little one when he or she can finally crawl. A. Stand with feet slightly wider than hip-width apart, holding a kettle bell sideways in front of chest, hands wrapped around the bell.
Stand with feet slightly wider than hip-width apart, holding a kettle bell by the handle in front of hips. Send hips backward to hinge forward and slightly bend knees to lower the kettle bell between feet.
C. Tap the bell to the floor (if possible), then press hips forward to return to starting position, maintaining a flat back throughout the entire movement. Start in a deep lunge position* with the left leg in front, holding the kettle bell by the handle in the right hand.
Hinge forward with a flat back to place left elbow on left knee, and lower kettle bell down next to right ankle to start. Row kettle bell up to chest level, keeping back flat and weight evenly distributed between both feet.
C. Slowly lower kettle bell back to starting position. *You may find it easier to balance with your feet wider instead of tight-roped in a very narrow lunge position.
Hinge at the hips to bend over and hold the kettle bell by the handle to start. *You may need to soften your elbows to allow them to rest outside your belly while swinging.
Stand with feet hip-width apart, staggered so one foot is in front of balance. Lower the bell behind head, elbows pointing toward the ceiling.
*Staggering your stance helps with balance and puts less strain on your core muscles. Stand with feet together, holding a kettle bell by the bell horizontally in front of chest.
Lower into a lateral lunge, sending hips back and bending right leg, but keeping left leg straight (but not locked). C. Push off right foot to return to starting position, then repeat on opposite side.
Stand with feet hip-width apart, holding a kettle bell by the horns in front of belly button. Lift left elbow and circle kettle bell around the head to the right, then behind head, then around the left side and back to starting position.
C. Repeat in the opposite direction, passing kettle bell by left side first. Stand with feet in a wide stance, left arm reaching directly overhead, biceps next to ear.
In the right hand, hold a kettle bell by the handle in front of right hip. Stand with feet hip-width apart, holding a kettle bell by the horns in front of hips.
Continuing your exercise routine into pregnancy has numerous other benefits such as improved mood, increased energy and a more restful sleep. Challenging workouts such as kettle bell swings can be a great way to stay fit and prepare for the rigors of labor, but they are not safe for everyone.
Due to a hormone called relaxing, your joints loosen during pregnancy, making it easier to get injured. The cardinal rule, or consensus, only applies to women with healthy, typical pregnancies.
For example, you should avoid lying flat on your back after the first trimester because your growing belly puts pressure on a major vein called the vent cave, which can cut off blood flow and oxygen. If your doctor gives you the green light to continue kettle bell swings, it is important to know how to complete the exercises safely.
You should avoid exercises that put strain on your joints, such as windmills, and those that require you to twist your mid-section. Two 20-to-30-minute strength-training sessions per week combined with a good cardiovascular routine will go a long way to keeping you and your developing baby healthy.
While I appreciated people’s concern for my and my baby’s well-being, I was annoyed at the sheer volume of poor information available and being spread about the importance of staying active and exercising during pregnancy. But neither is it the time to test your mettle, chasing PRS, taking grueling certifications, or looking to show off.
The good news is that the episodes of nausea, moody highs and lows, cravings, and aches, are worthy prices we pay for these blessings. Every pregnancy is different and you must accept that on some days you will feel awesome, strong, and energized, while on others, sleep will be all you want.
According to the guideline of the American College of Obstetricians and Gynecologists (Cog), women can and should exercise during pregnancy, unless there are medical reasons to avoid it. However, from my personal experience, I recommend that you be picky about selecting your doctor to identify their biases about exercise.
Some medical professionals, who may not exercise themselves or have not had many already strong and fit patients, may be incredibly risked averse. Stability is the central and most important bio-motor ability for pregnant women, especially as our connective tissues progressively relax.
Maintaining appropriate flexibility (without chasing end ranges) and mobility is very important to keep the body functioning at a high level. Maintaining adequate endurance will help with the ability to resist fatigue in daily situations, thereby keeping good energy reserves for your baby’s development.
The conditioning aspect becomes increasingly important after the birth because new moms must balance mothering needy babies while still having to take on the other pressures of life. For this reason, a training plan and positive attitude make a big difference in how we respond and adapt to pregnancy stresses.
Many women overgrow during pregnancy because they consume far above what they need: approximately 200-300 extra calories are required each day, depending on your starting body size. An exaggerated increase in weight will not only require more of your energy reserves for every basic activity, but it will also make it harder to recover after giving birth.
However, this could also apply if you try to cross the line between being healthy and taking your body into an extreme training program while pregnant. Having a solid strength and endurance foundation is the key to having a pleasant pregnancy, easy delivery, and fast recovery.
It is much easier to stay active once pregnant when you already have a strength foundation and good fitness habits. I was fortunate to have incredible doctors deliver my babies and the entire medical staff was shocked from how easy and “fun” both of my labors were and how quickly I recovered.
Without a doubt, my training before and throughout pregnancy played a huge role in the ease of my birthing process. It is the perfect “gym” to have at home, especially on days or weeks when you don’t want to leave because your energy may be lower or you have a newborn to care for.
Having a few tools at home and knowing how to use them safely can make the difference between maintaining your fitness and a slow decline. The primary reason that I chose kettle bells during my pregnancy was that I knew how resilient my body had become through using them prior to getting pregnant.
That allowed me transition into a less intense kettle bell practice and maintain a decent level of fitness throughout each pregnancy. A1) Single Leg Dead lift 6R/6L Rest 60 seconds or as much as you need between sets; repeat 3 times.
B1) Snatch x 10R/10L B2) Single Bent Over Row x 8R/8L Rest 90 seconds or as much as you need between sets; repeat 2-3 times. C1) Single Clean + Squat + Press x 5R/5L C2) Two-handed Swing x 15 reps Rest 90 seconds or as much as you need between sets; repeat 2-3 times.
Adapting to pregnancy requires profound physical changes, including a loosening and stretching of ligaments and other connective tissue in your abdominal, core, and pelvic floor, with postural adaptations to balance a growing tummy. This “stretching” and “loosening” effect, while absolutely desirable for the baby, can leave women with instability in the lumbar, sacral, hip, and pelvic joints.
Therefore, once cleared by your doctor, you can start training with corrective exercises like clam shells, bird dogs, and posterior rocks. After one or two weeks and assuming no pregnancy or birth complications, I would re-introduce some foundational kettle bell movements like dead lifts, squats, lunges, swings, cleans, and presses, using conservative loads.
Be sure to focus on quality movements while keeping your volume and intensity light, as you rebuild your stability, strength, and stamina. Whether you are contemplating a future pregnancy or are newly pregnant, making sure you get and stay strong will have a huge impact on your experience.
While pregnancy is not a covered topic, you will learn the keys to “be always ready and at your maximum level of health.” Understanding how stress affects our body, the cost of adaptation, relaxation, efficiency, breathing, and planning will put you on the right road. If attending the SFG Level I Certification has entered your mind as anything from a dream to a plan, you have some work ...
Our most recent program at Queensland Kettle bells has included a lot of floor presses, with good reason. Joana (Senior Strongest Certified Instructor, and Physical Therapist), a native Venezuelan, has inspired, trained, designed programs, given nutritional consulting, and rehabilitated hundreds of people for more than 15 years.