5 Intermediate exercises for expecting moms

\Written by: Melanie Talastas-Soriano BA-Kin, CAT(C)
                 Athletic Therapist

​I have talked before about how important exercise is during pregnancy. Maintaining your strength and stamina is very important when you are pregnant. During the second trimester for many women is when the energy level comes back. If you are feeling motivated during that period, these exercises are for you. These 6 intermediate exercises are a step up from the 5 exercises for expecting moms in the previous article.

​I do hope that you are feeling motivated even though you’re out of breath with every move you make. Please consult your doctor before participating in the workout program. If you’re good to go then let’s get started!

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Exercise 1: Squat Press

• Awesome for full body workout.
• Focusing on legs and arms.
• Used 10 lbs. but you can use what is comfortable for a shoulder press.
• Slow and controlled during the squats, then explode up.
• Squeeze the glutes on the way up, then press up with the weights.
• Complete the exercise three sets of ten repetitions.

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Exercise 2: Chest Press

• Great for maintaining upper body strength. Push exercise.
• Adding an exercise ball to target core for strengthening.
• Squeeze the glutes and engage your core (like the bridge position).
• Be sure you are stable on the ball.
• Slow and controlled with lowering the weights wide aligned with your armpit.
• Slow and controlled extending the elbow touching the weights on top.
• Complete the exercise three sets of ten repetitions. 

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Exercise 3: Bent Over Row

• Pull exercise to balance the chest and back workout.
• Keep your shoulders down when pulling the weight up.
• Squeeze your mid-traps/rhomboid muscles on the up phase of the exercise.
• Lower slowly, then pull up again.
• Using 10lbs dumbbells or a comfortable weight.
• Hinge from your hips and engage your core – stick your chest out.
• Avoid rounding your back during the exercise.
• Complete the exercise three sets of ten repetitions.

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Exercise 4: Standing Side Crunch

• One of the most challenging exercises because you need to be good at balance.
• I added a squat in between the side crunch.
• Focusing on the obliques and hip abductor.
• Complete three sets of ten on each side.

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Exercise 5: Calf Raises

• This exercise helps to maintain calf strength and it helps with pumping blood to reduce blood pooling (swollen ankles and foot).
• Simple and effective exercise with slow and steady lowering and raising your heels.
• Those bright blue socks are compression socks which also help with blood circulation and to reduce swollen lower leg.
• Complete the exercise three sets of ten repetitions.

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Thank you for reading and I hope that these exercise challenge you a bit before baby arrive. In the meantime, enjoy your favorite workouts and do your best during the motivated days.

As an Athletic Therapist, we specialize in creating an exercise prescription that caters to your need. Whether you need  exercises for prevention or recovering from an injury, we can help you.
 
Please visit our website to get to know our team of Certified Athletic Therapist and to explore more on what we can offer. Our online portal is now available – book your appointment – online and we hope to see you soon!!!!!