Prenatal strength workout

Wow, really? Has it already been 5 months since my little cutie was born?! In the same vein, I also feel a bit like it's been the longest 5 months ever — anyone else feel the same way?

Winter is in full force here in Chiberia, so thought I would bring some sunshine and warm weather vibes back from last summer when I was still waiting for baby to arrive.

As a lifelong runner, I continued into week 24 of pregnancy, after which a twisted ankle forced me to accept that balance was definitely becoming a challenge and I should be more careful. Not wanting to lose out on the foundation of fitness I had built, I added long walks and more squats for cardio, and did the following weights routine every other day up until I went into labor in week 41.

Since I've gotten many questions on this topic, I've decided to share my full workout here. Feel free to follow along in the video and/or use the details below to craft something that works for you!

What's On Deck: 10 exercises, 50 reps each, ~20 min total

Equipment: bench, two 5-lb weights, one 15-lb weight
(if you don't have that, feel free to use: a chair, 2 water bottles, a jug of laundry detergent)

1. Front Squats: feet shoulder-width apart, weight in heels, back straight, knees point in same direction as feet
   Benefit: maintains strength & range of motion, improves posture, prepares you for birth
   Target: hips, glutes, core, pelvic floor

2. Romanian Deadlifts: feet shoulder-width apart, back straight, slight bend in knees, hinge at the hips
   Benefit: strengthens the glutes to support core, posture, and back
   Target: hamstrings, glutes, lower back, hip flexors

3. Bent Over Rows: palms face inward, arms directly below chest, engage the core to keep belly from hanging, use bench for support
   Benefit: strengthens the back for better spinal alignment and posture
   Target: upper back

4. Side Bends: feet shoulder-width apart, elongate the spine, inhale & bend, exhale & return to stand
   Benefit: engages the deep core muscles (which support the baby)
   Target: obliques, transverse abdominis

5. Narrow Bicep Curls: back straight, elbows in, dumbbell declines toward front in line with shoulders
   Benefit: gets you ready to carry your child
   Target: long (outer) head of biceps

6. Wide Bicep Curls: back straight, elbows in, dumbbell declines out to side away from midline
   Benefit: builds strength for holding baby
   Target: short (inner) head of biceps

7. Tricep Kickbacks: back & neck straight, palms face in, engage the core to keep belly from hanging, use bench for support
   Benefit: helps when pushing up to seated from lying on side, retracts the shoulder blades for neutral spine
   Target: all 3 parts of the triceps (long, lateral & medial heads)

8. Overhead Press: neutral spine, ribs in & engage core, knuckles face up toward ceiling, elbows form “L”
   Benefit: develops core stability & upper back to support better posture, builds strength for holding baby
   Target: chest, shoulders, upper back

9. Overhead Tricep Extension: back & neck straight, ribs in & engage core, elbows point forward, hug biceps toward ears
   Benefit: builds strength to pick up and carry your baby
   Target: long head of the triceps, shoulders

10. Seated Chest Press: switch to lightest dumbbells, neutral spine, palms face down, elbows form “L” (no higher than shoulders)
    Benefit: creates balance throughout the upper body
    Target: chest, shoulders, triceps

Extra Credit!

• Seated Narrow Chest Press: use lightest dumbbells, neutral spine, palms face in, weights together
  Benefit: creates balance throughout the upper body
  Target: triceps, forearms, lower chest, shoulders

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DISCLAIMER: I am not a doctor, and strongly encourage you to consult with your doctor before beginning any exercise program. Never rely on this information in place of seeking professional medical advice. This is for educational and informational purposes only. Participation in this or any exercise is at your own risk. I assume no responsibility for your actions or results.