2nd trimester is in the books...less than 3 months to go for Field baby #2! The time is flying by and creeping along at the same time. Staying motivated to stay active has been a challenge, so I welcome the peer accountability!
Now having gained a quick 24 pounds and carrying a 28 pound-20 month old...I've moved from the phase of "strength management" to "pain management". My lower back is a brick and my sciatic nerves are inflamed, so I've put all my energy towards movements that help alleviate these ailments. Back issues are the most common in all adults, pregnant or not, so hopefully this super quick daily workout will be just the medicine you've been looking for!
Also, if you are earlier in your pregnancy or are simply looking for an additional workout option, check out The Daily Pregnancy Workout: 18-22 weeks.
Just 7 exercises! In 12-15 minutes you'll be finished and on your merry way with your day:
And don't forget...finish up with 10 *kegels & 10 **stomach vacuums!
A staple in every workout. Start out warming up the largest muscle group, your quads, to get the rest of your body ready for work!
One of the best exercises for sculpting and lengthening. Back leg is being strengthened in an extended position, so the quad stays long and lean. As your back leg straightens, the muscles are packed at the top of your glute for a "perking" effect.
OBLIQUE LEG LIFTS
It's around this time in pregnancy that my core focus gradually moves to the obliques. Because guess what? There's a baby in the middle. This is 2 for 1 move because of the added balance component as well.
TABLE TOP REACHES
Time to give some attention to stabilizing the core. I love what this exercise has done for my lower back, but it's important that it's done properly to be effective!
Another cornerstone in your daily workout. Performing push ups is one of the easiest ways to keep tabs on the progression or regression of your overall physical strength.
LAYING LEG EXTENSIONS
Like the table top reach, this exercise is awesome for the lower back and strengthening the lower abdominals. I find myself doing a few of these throughout the day to refresh tired muscles.
SIDE TRICEP PUSH UPS
This workout ends with an upper body challenge! These are not easy, but I like any exercise that's done on your side because you can continue doing them through the end of pregnancy.
*Kegels: Your doctor, a friend, or a random internet site has probably already brought these to your attention. Pretend like you have to go to the bathroom (or chances are you actually do), and squeeze the interior muscles to hold it in.
**Stomach vacuums: Stand with your back and heels against a flat wall. Inhale. As you exhale, pull your belly button towards your spine (not sucking in!...contracting). Hold for a few seconds and release. Take my word for it...this exercise is a MUST for the heath of your abdominal wall!
Tip for success: Pair this workout with 2-3 inspiring songs to help round out the mood. When your body, mind, and soul, get connected--big things happen!