Strength 🏋️‍♀️, Cardio 🔥, and Pelvic Floor ✅ for Pregnant Women | 1st and 2nd Trimester 🤰 | 40 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 preempt 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 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, and placenta grow.

Strengthening the Lumboabdominal Girdle and having a strong core is super important. It provides stability, prevents 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 problems, and prepare our body for childbirth and postpartum. This muscle strength is crucial.

We also need to work on the cardiovascular aspect. Due to hormonal changes and the displacement of the diaphragm, dyspnea (difficulty breathing) increases. Working on this will be important to improve that sensation in our daily life and prevent easy fatigue.

Last but not least, we need to work on mobility. This prepares us for childbirth but also helps 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 is mainly divided into two parts. After some mobility exercises, we will focus on strengthening the pelvic floor muscles with Kegel exercises. The second part is dedicated to strength training using dumbbells, with cardiovascular intervals using the step. We will end with a great stretching session.

*Equipment I will use:*

2 dumbbells of 3 kg (you can substitute with water bottles)
2 dumbbells of 5 kg (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 resistance band. If you are a beginner or haven't exercised in a while, you can use a low-intensity band, or if you don’t have one, work with 1 kg dumbbells.
1 step or stool.

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*

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*These 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 injury or harm caused during the training.