Scroll til you see hearts for the routine and skip all my disclaimers lol! ❤️👈🏼

Disclaimer - I do not work in any MLM nor am I paid by anyone. I’m doing this for me, and I’m excited about it and just wanted to share in case anyone would benefit from it!

I’ve been doing a lot of studying and figuring out what exactly I want to do and work on while pregnant. Well I’m having my first VBAC (vaginal birth after c section) and I really want to be prepared. I want to be strong and effective during pregnancy and prevent any injury. Also, I just have the motivation to be active so I’m taking advantage of it!

- Note: I’ve always been a pretty active person. Never some professional athlete or anything though. I haven’t been very active since my miscarriage this past May though. Just general yoga and going for walks and chasing my toddler around. But not committed to anything really.

-Note: obviously the whole Dr. approval thing, don’t be dumb. I know Im technically starting a “new” routine. But honestly, I’m healthy and so is baby and I’m not at risk, midwife says everything looks good, I’m not power lifting. I’m doing safe exercises that are good for pregnancy. It’s “kind of” a lie that you shouldn’t start something new. What that really means is whether you’re at risk or not, don’t start hardcore training for a marathon or to be a body builder. But you CAN become more active and start slow and pay attention to your body’s cues. If you can go for more or longer walks - do so. If you want to swim some laps - do it. If you want to dance or do bodyweight or yoga - it’s okay to begin new things! It’s just important to start slow and easy as you learn week by week what you CAN handle and where your new centre of balance is. It’s not a time to push yourself like crazy, but yes pregnancy is a time (if you’re feeling ready for it) to be active and prepare yourself for birth, also so you can recover from birth quicker.

- Note: a lot of ab exercises are unsafe during pregnancy, since while pregnant you have a hormone, called Relaxin, that is loosening your abs so that they separate. After birth, your abs stay separated, called diastasis recti, and those need to be brought back together. So to prevent injury and encourage your abs to come back together post partum, you need to work on transverse abdominal exercises and strengthening back muscles. (We aren’t trying to get six packs right now, save that for another time.) Also note, weighted squats are unsafe for most during pregnancy. You dont want to strain your pelvic floor, instead incorporate pelvic floor strengthening exercises with normal squats & other leg and glute exercises!

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👉🏼So with all that said - I wanted to share my current general plan that I plan on doing at the gym (ive never had a membership before so I’m new to all the machines!) but I provided adaptations for at home.

- yoga or Zumba or other classes 2-3 times a week

- leg & pelvic floor - 1-2 times a week

- arm & transverse abdominal - 2-3 times a week

😅 Leg day:

- 15 min cardio warm up

- 5 squat combos - squat, hold, do a Kegel for 4 seconds to start (hold Kegel longer as you’re able), inhale, on exhale bring in abs to your spine, stand up.

So that’s - squat & hold - while holding, Kegel, release, inhale, exhale - draw abs into spine, hold for a second, release, stand up.

- do 5 push-ups or lat pull down machine/row- 5 heavy, 5 light + hold.

- Glutes - on machine (5 heavy, 5 light + hold for a second) or on all fours do donkey kicks. 5-10 reps.

- 10 calf raises and hold each time.

- Yoga movements - cat/cow, up dog, down dog, warrior 1,2,3 , runner, pigeon on left & right sides. Stretch legs however else feels good.

Repeat all this 3 times.

End with cool down walk 5 min. Cool down stretches.

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💪🏽 Arm day:

-15 min cardio warm up

- lat pull downs (on machine 5 heavy, 5 light + hold for a second or standing arms above head with or without weights pull down and squeeze back)

- 5-10 triceps dips or machine - 3 heavy + 3 light + hold

- 5 push-ups

- Tuplar technique abs exercises for after pregnancy no matter how long it’s been or to help in childbirth:

👉🏼 elevators: inhale, exhale - bring in abs to spine in different levels. Start bringing it in a little, then a little closer, then even tighter and closer to your spine...and just like that as if it’s floors of a building and your spine is the top floor. Start at a 1, 2, 3, 4, ...so on til 10. When you get to your spine you hold for as long as you can and then release. And breathe. Then repeat.

So that’s - inhale, on exhale - bring abs to spine “floor by floor” til top floor, hold.....and release.

👉🏼👉🏼 do this 5 times sitting up straight and 5 times on hands and knees.

- shoulder machine, anyone that looks fun, 5 heavy + 5 light + hold. Or plank on knees or toes - reach arm forward, side, tuck in under belly, then back down. Repeat on each arm 3-5 times.

- assisted pull-ups (never done this, but it’s a goal of mine to do them, so I’m going to attempt it and see where I am. You can go to any park near you and attempt this as well. Or forego with part altogether. Or do another fav arm exercise of yours!)

- optional: dumbbell curls, rows, and the one that works triceps, idk the name. (Idk how many reps, probably starting with 5-10 and adjust weight as you see fit.) not sure where I’m at here and I’ll see if I still have something in me by the time I get to this point, so adjust as needed.

Repeat 2-3 times.

Cool down walk 5 min. Cool down stretches.

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And there you have it! I’ll have you know I am not and do not look like a fitness model. I’m just really excited about this. I’m a normal mom with extra fat and loose skin before I even got pregnant again that is just super into this stuff and been on a long journey and I’ve found what makes my heart sing and I’ve really been enjoying this. And I hope you get something from this too! Me and my family christmas morning 😂😂😂👇🏼

She’s real happy about her little brother 😂😍