Full Body Strength Training 🏋️‍♀️ for Pregnant Women 🤰 1st Trimester - 40 minutes

Welcome to a new routine from the specialized workout series for pregnant women!

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

It's important to work on and care for the Pelvic Floor to prepare it for the extra weight it will have to support as the baby, uterus, placenta, etc., grow.

Strengthening the Lumboabdominal Girdle 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 bodies for these changes, prevent pain, perform daily tasks without difficulty, and prepare our bodies for childbirth and postpartum. That musculature is going to be important.

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

And last but not least, we need to 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 40 minutes and mainly includes Mobility, Lumboabdominal Girdle Strengthening, and full-body Strength Training blocks. To finish, there's a wonderful stretching routine.

Equipment I'm going to use:

- 2 dumbbells weighing 5 and 7.5 kilograms. If you're a beginner or haven't exercised in a while, you can use lighter weights.
- 1 open elastic band of medium intensity. If you're 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.
- 1 closed elastic band of medium intensity. If you're a beginner or haven't exercised in a while, you can use low intensity.

Let's get strong and even more beautiful! 💪🩷

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

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