Strength Routine 🏋️‍♀️ and Abdominal Belt Strengthening 🦋 for Pregnant Women | 1st and 2nd Trimester | 45 minutes

Welcome to a new routine in the series of specialized workouts for pregnant women.

These workouts are safe and adapted for pregnancy, taking into account the changes that occur in the body to anticipate potential problems and pains. Besides meeting the needs during this stage, they also prepare us for childbirth and improve recovery.

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

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

Strength training is also very necessary, as we need to strengthen our muscles to prepare our body for these changes, prevent pain, perform daily tasks without problems, and prepare our body for childbirth and postpartum. These muscles will be important.

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

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

This routine lasts approximately 45 minutes and is mainly divided into three parts. We start with mobility exercises using the fitball, also including stability exercises with the same equipment to work the lumboabdominal belt. Then we move on to circuits, specifically 2, with 40 seconds of activity and 20 seconds of rest, especially focused on Strength training for the whole body. There is a small pre-stretching gift and finally, the well-deserved moment will come 😉

Equipment I will use:

- 2 dumbbells of 2 kilos (you can replace them with water bottles)
- 2 dumbbells of 3 kilos
- 2 dumbbells of 5 kilos (If you are a beginner or haven't exercised in a while, you can use a lower weight.)
- 1 fitball

Let's get strong and more beautiful! 🏋️‍♀️🌸

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

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✅ RECOMMENDED ROUTINES

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*The routines are intended for women and men over 18 years old who do not have medical restrictions. Minors should train under adult supervision. Consult your doctor before starting any exercise program.
*Neither María Martínez nor anyone else from the Siéntete Joven channel will be responsible for any injuries or harm caused during the workout.