"Abdominal and Pelvic Floor Strengthening 🔵 for Pregnant Women | First Trimester 🤰 - 44 Min”

Welcome to a new routine from the specialized training series for pregnant women.

These workouts are safe and adapted to pregnancy, taking into account the changes that occur in the body to anticipate potential problems and pains that may arise. In addition to meeting the needs during this stage, it prepares us for childbirth and ensures better recovery.

Working on and caring for the Pelvic Floor is important to prepare it for the extra weight it will have to support as the baby, uterus, placenta, etc., grow.

Strengthening the Lumboabdominal Belt and having a strong core is super important. It provides us with stability, prevents a significant diastasis, and prevents back pain.

Strength training is also very necessary because we need to strengthen our muscles to prepare our bodies for these changes, prevent pains, perform daily tasks without problems, and prepare our bodies for childbirth and postpartum. That musculature is going to be important.

We also need to work on cardiovascular health. Both hormonal changes and the displacement of the diaphragm increase dyspnea (difficulty breathing). So working on it will be important to improve that sensation in our daily lives and not get tired so easily.

Last but not least, we must work on mobility. To prepare for childbirth. But it will also help us with discomfort caused by changes in your body, which is why we include it from the beginning.

This routine lasts approximately 36 minutes and mainly includes Mobility, Strengthening of the Pelvic Floor and Lumboabdominal Belt (stabilization work), and a Strength block. To finish, you have a wonderful stretching session.

Equipment I'll be using:

Fitball. (To know the appropriate size of your fitball, when sitting on it, your knees should be at 90 degrees)
1 dumbbell of 7.5 kilos. If you are a beginner or haven't exercised in a while, you can use a lighter weight.
1 open elastic band of medium intensity. If you are a beginner or haven't exercised in a while, you can use low intensity, and if you don't have one, work with 1-kilo dumbbells.
1 closed elastic band of medium intensity. If you are a beginner or haven't exercised in a while, you can use low intensity.

Let's get strong and more beautiful! 🤩🤰

This routine is designed and supervised by Laura Gallardo from @masempoderadas. CAFD Specialized Trainer in Women's Pregnancy and Postpartum Training.

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