The Best Pregnancy Exercises and Workouts | @HannahEdenFitness
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Learn how to stay active
Learn how to stay active during your pregnancy, and prepare for motherhood with expert advice from a certified pre- and post-natal coach Hannah Eden!
► Best Pregnancy Exercises and Workouts Article: https://bit.ly/480b2fW
► BumpFit: A Pre-Natal Strenght Program by Hannah Eden: https://hannahedenfitness.com/bumpfit/
| What Exercises Can I Do When I’m Pregnant? |
The first thing you should do is take a deep breath and let it out—working out while you’re pregnant will NOT harm your baby. (Obviously, check with your doctor first to see if there’s any kind of exercise that you should specifically avoid, but if you’re in good health, there’s no reason you should sit on your butt for nine months.) Staying active and pushing yourself will help prevent unnecessary weight gain and keep your fitness level up, so that after the baby comes, it won’t be so difficult to get back into your pre-pregnancy shape.
Eden says that you can gauge the intensity of the exercise you’re capable of by simply listening to your body, and doing training that’s appropriate for your current level of fitness. If you’ve been working out one to two times per week for the past three months or so, consider yourself still a beginner. If you’ve been at it for the last 12 months or more, going to the gym two to three times per week, call yourself an intermediate. Finally, ladies who have worked out two to four times a week consistently for more than a year can consider themselves advanced trainees who can take on the most challenging exercises we present here.
For each exercise you do, rate your perceived effort on a scale of 1 to 10. In other words, if 1 is easy activity that barely registers as effort, 10 is going all-out, as hard as you can. Eden recommends that beginners keep their intensity under a 4, intermediates at a 7 or under, and advanced people 8 or less. You should never approach a 9 or 10, so if you feel yourself starting to struggle, stop and back off a bit.
00:00 – Intro
00:53 – How hard to push as a beginner, intermediate, or advanced trainee
01:48 – Warning signs that you're pushing too hard
02:43 – How to breathe during a pregnancy workout
04:40 – The best pregnancy workout
05:05 – Swiss-Ball Wall Squat
06:18 – Off-Set Suitcase Carry
07:23 – Swiss-Ball Pushup
08:33 – Lunge with Off-Set Load
09:58 – Swiss-Ball Biceps Curl
| The Best Pregnancy Workout |
Eden chose the following exercises for two main reasons: they’re tried and true muscle and strength builders, and they also mimic the kinds of activities you’ll need to perform once the baby comes—i.e., standing up with a bundle of joy in your arms, carrying the baby upstairs, picking him/her up, and so on. One prominent feature of this workout is the use of off-set loads, meaning that you’ll lift two weights at a time and one is heavier than the other. This imbalance will challenge your ability to stabilize your body and even things out, just as you have to do when you’ve got a baby in one arm, on one hip, etc. (Switch the heavier load to the opposite side each time you repeat the exercise to ensure balanced training.)
Directions:
Perform the following exercises as a circuit, completing one set of each in sequence. Rest as needed between exercises, and then rest again at the end of the circuit. Repeat for 4 total rounds. Select the appropriate version of each exercise according to your experience level (beginner, intermediate, or advanced), and choose loads that allow you to stay in the intensity range for your experience level (a 4 or below, 7 or below, or up to 8). In other words, use weights that are challenging but will allow you to perform all the required reps with good form and no straining.
1. Swiss-Ball Wall Squat: 10 reps
2. Off-Set Suitcase Carry: Walk 20 yards
3. Swiss-Ball Pushup: 10 reps
4. Lunge with Off-set Load: 10 reps (each leg)
5. Swiss-Ball biceps Curl: 10 reps
| Follow Hannah Eden |
► YouTube: @HannahEdenFitness
► Instagram: Instagram: hannaheden_fitness
► BumpFit: A Pre-Natal Strenght Program by Hannah Eden: https://hannahedenfitness.com/bumpfit/
=============================================
| Connect with Onnit |
► Facebook: http://bit.ly/38h9xdc
► Instagram: http://bit.ly/38gElef
► Twitter: http://bit.ly/2uRtpGg
► Pinterest: http://bit.ly/32G2Yjh
Our mission is to inspire peak performance through a combination of unique products and actionable information. Combining bleeding-edge science, earth-grown nutrients, and time-tested strategies from top athletes and medical professionals, we are dedicated to providing our customers with supplements, foods, and fitness equipment aimed at helping people achieve a new level of well-being we call Total Human Optimization.
► Best Pregnancy Exercises and Workouts Article: https://bit.ly/480b2fW
► BumpFit: A Pre-Natal Strenght Program by Hannah Eden: https://hannahedenfitness.com/bumpfit/
| What Exercises Can I Do When I’m Pregnant? |
The first thing you should do is take a deep breath and let it out—working out while you’re pregnant will NOT harm your baby. (Obviously, check with your doctor first to see if there’s any kind of exercise that you should specifically avoid, but if you’re in good health, there’s no reason you should sit on your butt for nine months.) Staying active and pushing yourself will help prevent unnecessary weight gain and keep your fitness level up, so that after the baby comes, it won’t be so difficult to get back into your pre-pregnancy shape.
Eden says that you can gauge the intensity of the exercise you’re capable of by simply listening to your body, and doing training that’s appropriate for your current level of fitness. If you’ve been working out one to two times per week for the past three months or so, consider yourself still a beginner. If you’ve been at it for the last 12 months or more, going to the gym two to three times per week, call yourself an intermediate. Finally, ladies who have worked out two to four times a week consistently for more than a year can consider themselves advanced trainees who can take on the most challenging exercises we present here.
For each exercise you do, rate your perceived effort on a scale of 1 to 10. In other words, if 1 is easy activity that barely registers as effort, 10 is going all-out, as hard as you can. Eden recommends that beginners keep their intensity under a 4, intermediates at a 7 or under, and advanced people 8 or less. You should never approach a 9 or 10, so if you feel yourself starting to struggle, stop and back off a bit.
00:00 – Intro
00:53 – How hard to push as a beginner, intermediate, or advanced trainee
01:48 – Warning signs that you're pushing too hard
02:43 – How to breathe during a pregnancy workout
04:40 – The best pregnancy workout
05:05 – Swiss-Ball Wall Squat
06:18 – Off-Set Suitcase Carry
07:23 – Swiss-Ball Pushup
08:33 – Lunge with Off-Set Load
09:58 – Swiss-Ball Biceps Curl
| The Best Pregnancy Workout |
Eden chose the following exercises for two main reasons: they’re tried and true muscle and strength builders, and they also mimic the kinds of activities you’ll need to perform once the baby comes—i.e., standing up with a bundle of joy in your arms, carrying the baby upstairs, picking him/her up, and so on. One prominent feature of this workout is the use of off-set loads, meaning that you’ll lift two weights at a time and one is heavier than the other. This imbalance will challenge your ability to stabilize your body and even things out, just as you have to do when you’ve got a baby in one arm, on one hip, etc. (Switch the heavier load to the opposite side each time you repeat the exercise to ensure balanced training.)
Directions:
Perform the following exercises as a circuit, completing one set of each in sequence. Rest as needed between exercises, and then rest again at the end of the circuit. Repeat for 4 total rounds. Select the appropriate version of each exercise according to your experience level (beginner, intermediate, or advanced), and choose loads that allow you to stay in the intensity range for your experience level (a 4 or below, 7 or below, or up to 8). In other words, use weights that are challenging but will allow you to perform all the required reps with good form and no straining.
1. Swiss-Ball Wall Squat: 10 reps
2. Off-Set Suitcase Carry: Walk 20 yards
3. Swiss-Ball Pushup: 10 reps
4. Lunge with Off-set Load: 10 reps (each leg)
5. Swiss-Ball biceps Curl: 10 reps
| Follow Hannah Eden |
► YouTube: @HannahEdenFitness
► Instagram: Instagram: hannaheden_fitness
► BumpFit: A Pre-Natal Strenght Program by Hannah Eden: https://hannahedenfitness.com/bumpfit/
=============================================
| Connect with Onnit |
► Facebook: http://bit.ly/38h9xdc
► Instagram: http://bit.ly/38gElef
► Twitter: http://bit.ly/2uRtpGg
► Pinterest: http://bit.ly/32G2Yjh
Our mission is to inspire peak performance through a combination of unique products and actionable information. Combining bleeding-edge science, earth-grown nutrients, and time-tested strategies from top athletes and medical professionals, we are dedicated to providing our customers with supplements, foods, and fitness equipment aimed at helping people achieve a new level of well-being we call Total Human Optimization.
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