FULL BODY Routine for Pregnant Women | 1st Trimester | 42 minutes #feelyoung

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

These workouts are safe and adapted to pregnancy, taking into account the changes that occur in the body to anticipate any possible problems and pains that may arise. In addition to meeting the needs during this stage, they 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, placenta... grow.

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

Strength training is also very necessary, as we need to strengthen our muscles to prepare our body for these changes, prevent pain, be able to perform daily tasks without problem, and prepare our body for childbirth and postpartum. That musculature is going to be important.

We also need to work on the cardiovascular part. Both due to hormonal changes and the displacement of the diaphragm, dyspnea (breathing difficulty) 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 childbirth. But it will also help us with the discomfort caused by changes in your body, which is why we include it from the beginning.

This routine lasts approximately 42 minutes and includes mobility, pelvic floor, CORE activation, strength training, and stretching.

Equipment I will use:
2 dumbbells of 3 kilograms and 1 dumbbell of 7.5 kilograms. If you are a beginner or haven't exercised in a while, you can use lighter weights.
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-kilogram dumbbells.

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 in Pregnancy and Postpartum.

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