Pregnancy III trimester workout

December 2, 2014 in Uncategorized

To complete this workout you will need set of dumbbells, ball or chair and exercising matt.
To start and warm up, simply walk for about 2 minutes.

Side stretch

side stretch

Arm Circles

arm circles

Twists

twists

Open Squat

  • Legs shoulder-width, with toes slightly pointed out, maintain straight back.
  • Bent your knees, sit back with your hips and inhale as you perform.
  • Straighten the legs and go to the starting position exhale.

open squat

Side squat

  • Stand with your feet apart, knees soft.
  • Sit to one side, keep the weight on your heels as you sit. Knee over your toe.
  • Perform all of the repetitions with one leg first and then the other one.

side squat 1side squat 2

Lunge and kick

  • Upper body straight, shoulders back and relaxed, chin up.
  • Lower you hips until both knees are bent at about 90 degree angle. Front knee is directly above your ankle.
  • Engage your core and lift you back leg up as you kick.
  • Perform all of the repetitions with one leg first and then the other one.

LUNGE 1LUNGE 2

Front dumbbell rise

  • Pick a couple of dumbbells and stand (or sit) with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs.
  • Lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
  • As you inhale, lower the dumbbells back down slowly to the starting position.
  • Perform also this exercise by alternating hands, meaning doing one repetition with the right arm, and then one with the left, back to the right, etc.

dumbbell rise 2dumbbell rise 1

 

 

 

 

 

 

 

 

 

 

 

 

 

dumbbell rise 3

Bicep curl + shoulder pres

  • Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  • Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
  • Raise the dumbbells to shoulder height, make sure to rotate your wrists so that the palms of your hands are facing forward exhale and push the dumbbells upward until they touch at the top.
  • Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.

bicep curl ans sp 1bicep curl + sp 2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Flexor dumbbell curls

  • Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
  • Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
  • As you inhale, slowly go back to the starting position.

side bicep

Standing Bent-Over One-Arm Dumbbell Triceps Extension

  • With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.
  • The arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight.
  • Keeping you arm stationary, use the triceps to kick the weight back as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
  • After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
  • Switch arms and repeat the exercise.

kick back 1kick back 2

Dumbbell One-Arm Triceps Extension

    • Grab a dumbbell and either sit on the ball or stand up straight.
    • Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
    • Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
    • Return to the starting position by flexing your triceps as you breathe out, only the forearm moves. The upper arm should remain at all times stationary next to your head.
    • Repeat for the recommended amount of repetitions and switch arms.

tricep extension 1tricep extension 2

Palm Tree

Legs shoulder-width, knees are soft, lean forward activate your core and go into the palm tree. Relax your neck and keep your head down. Alternate arms rise x 20 each.

palm tree 1palm tree 2

Lying side leg rises

  • Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Top leg should be straight, bottom leg soft touching the mat.
  • Rise the top leg up to 45 degree angle, lower it down. The top leg in the air not touching the bottom leg.

leg rise

Glute kickback

    • Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you, in order to get into a kneeling push-up position but with the arms spaced at shoulder width. The bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
    • As you exhale, lift up your leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second.
    • Go back to the initial position and repeat x20, perform all of the repetitions with one leg first and then the other one. Additionally, you can also add ankle weights.

glute kick

ABS

Toes up, space between your knees, sit tall, palms crossed on your shoulders. Neck relaxed sit down and go up. Keep short range of motion.

ABS