MOBILITY 🌀 AND STRENGTH 🏋️‍♀️ FOR PREGNANT WOMEN 🤰 1ST TRIMESTER - 38 MINUTES -

Welcome to a new routine from the specialized training 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 problems and pains that may arise. In addition to meeting the needs during this stage, they prepare us for childbirth and contribute to 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... continue to grow.

Strengthening the Lumboabdominal Girdle 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, as we need to strengthen our muscles to prepare our body for these changes, prevent pain, perform daily tasks without difficulty, and prepare our body 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 (breathing difficulty). 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 discomfort caused by changes in your body, which is why we include it from the beginning.

This routine lasts approximately 38 minutes and includes mobility and strength training, especially focused on the posterior muscle chain. To finish, there's a wonderful stretching session.

Equipment I'll be using:

2 dumbbells of 1 kilogram each (you can substitute with water bottles)
2 dumbbells of 5 kilograms each (you can use a kettlebell or a water jug). If you are a beginner or haven't exercised in a while, you can use lighter weights.
1 medium-intensity elastic band. 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 the 1-kilogram dumbbells.

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 Training during Pregnancy and Postpartum.

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✅ RECOMMENDED ROUTINES

🤰 PREGNANT WOMEN Full Class 44 minutes
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*The routines are intended for men and women over 18 years of age without 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 harm caused during the training.