"MOBILITY🌀, CARDIO🏃‍♀️ AND TONING🏋️‍♀️ FOR PREGNANT WOMEN🤰 1st TRIMESTER - 43 minutes-

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

These workouts are safe and tailored to pregnancy, taking into account the changes that occur in the body to anticipate any potential problems and pains that may arise. In addition to meeting the needs during this stage, we prepare ourselves for childbirth and better recovery.

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

Strengthening the Lumboabdominal Belt and having a strong core is super important. It provides us with 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, perform daily tasks without problems, 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 tire easily.

And last but not least, we need to work on mobility. To prepare ourselves 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 43 minutes and includes an initial warm-up where we will work on mobility and the pelvic floor, strength training combined with cardio, and a wonderful and relaxing final stretching.

Equipment I will use:
1 closed 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 it, work with one-kilo dumbbells.
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 it, work with one-kilo dumbbells.
1 chair.

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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*The routines are aimed at women and men over 18 years of age 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 injury or damage caused during training."