Pregnancy Workout Plan

1st and 2nd Trimester

  • beginner level
  •  

Stretching should be gentle and not to the point of maximum resistance. Vigorous exercise should only be undertaken if appropriate. Vigorous activity should definitely be avoided in hot and humid conditions or if client is unwell. Care should be taken when returning to a standing position after any significant period of time lying down. This is due to chronic changes in blood pressure that may cause you to feel unwell. Exercise regularly (at least three times a week). Avoid competitive sports and activities. Avoid laying flat on the back after the first trimester. Avoid standing motionless for prolonged periods of time. Stop exercising when you feel fatigued. Women who plan to begin an exercise program during pregnancy or soon postpartum are advised to seek medical advice before commencing any new routine.

Day 1

This daily workout contains 7 activities, you'll be doing the following activities:

Standing dumbbell front raise
Sets: 4 Reps: 12

Standing hip flexor stretch
Sets: 3 Reps: 2

Single leg balance reach opposite side
Sets: 4 Reps: 12

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 2

Standing tensor fasciae latae stretch
Sets: 3 Reps: 10

Medicine ball chop and lift
Sets: 4 Reps: 20

Day 2

Rest day!

Day 3

This daily workout contains 7 activities, you'll be doing the following activities:

Standing dumbbell front raise
Sets: 4 Reps: 12

Standing hip flexor stretch
Sets: 3 Reps: 2

Single leg balance reach opposite side
Sets: 4 Reps: 12

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 2

Standing tensor fasciae latae stretch
Sets: 3 Reps: 10

Medicine ball chop and lift
Sets: 4 Reps: 20

Day 4

Rest day!

Day 5

This daily workout contains 7 activities, you'll be doing the following activities:

Standing dumbbell front raise
Sets: 4 Reps: 12

Standing hip flexor stretch
Sets: 3 Reps: 2

Single leg balance reach opposite side
Sets: 4 Reps: 12

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 2

Standing tensor fasciae latae stretch
Sets: 3 Reps: 10

Medicine ball chop and lift
Sets: 4 Reps: 20

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
2020 © Changing Shape - All rights reserved.