Transcript
The 40 weeks of pregnancy can bring tons of rapid changes, but a good pre-natal workout can help ease labor and delivery, the pains of pregnancy, all while keeping you fit. So today, I'm here with celebrity trainer Andrea Orbeck who trained with Heidi Klum throughout her pregnancies, and she's going to show us a 10 minute workout for moms to be.
Let's get started.
Hi everyone, and welcome. With us today on this pre-natal workout is Vi who's 25 weeks and Erin who's 20. You're gonna want to make sure that you modify your form, watch your heart rate, take nice deep breaths and watch your posture. Here's the setup. We're gonna start with a warm-up nice and wide, with loose knees, we're gonna just slighly bend and then start to tap the leg with your hands on your belly.
Your shoulders down and back. We're here for a warm-up. Good. We're gonna go 16 reps, just to start to get the blood flow going. So here's your form. You wanna make sure that you keep your abs tight to baby, your shoulders are down in back and you're breathing nice and deep. Nice work. Let's go 10 from here.
Good. So you wanna be able to start to feel like you're getting those ankles warmed up. Four more. Last three. And two, excellent. And one. Nice work. So from here, you wanna go ahead and grab weights, I recommend 5 to 3. Okay.
Ladies, you wanna go ahead and nice slow form and then from here we're gonna just start with posture squats. The set-up is elbows at your ribs, nice tall frame and widen your base of support, nice and slow. You wanna take that good posture and lower it into your heels. We're here for 20. Now it's really important when you're pregnant to keep your back super strong, you're gonna start to grow chest and belly, and it's gonna change your posture significantly.
That's for sure.
As well, you're also gonna have really strong legs because you're growing naturally all this weight in your upper body. Good work.
Great, I can already feel my heart rate going up.
Yeah, you will. Especially when you're in your second trimester, your heart rate is gonna shoot up, because it is beating for two. Good. Niceand slow. Let's go five more from here. Change is coming. Four more, last three 'til we abduct. Two 'til hips. Good. Last one. Keeping your upper body where it is, we're gonna do a squat, like this, and then lift and squeeze your tush and land.
20 again. Make sure you breathing. Good. So we wanna keep your butt nice and strong because it's going to be an integral muscle that keeps your body during those changes in those 40 weeks. You guys must start to feel like your legs are taking weight.
Yeah.
Good work.
How are you feeling Erin?
I'm doing good.
Good. So again, keep your posture down and back. Let's go four more from here. Last three. Last two. Last one. Excellent. Good. So catch your breath, stand nice and tall. Take the shoulder blades and open up to a 90 degree angle. Not only are the biceps gonna hold this weight. We're also gonna do rotator cuff as follows.
Open up. Slowly roll forward. Good. So the key here to get nice strong back and rotator cuff because during those trimesters, you'll start to feel an anterior tilt. We wanna oppose that and keep your posture nice and strong.
Absolutely.
Good. So you'll start to feel that burn in the shoulders, let's give it 10 more from here. Good work. Strong bum. Abs are tucked in. Watch that pelvic tilt. Good. Here's five, four more, change is coming. Last three, last two. Now hold it for just two seconds and feel the shoulder blades doing the work.
Now from here, go ahead and bend your elbows. Make your stance a little bit closer together, and we're gonna do a little bit of Romanian dead lifts. These are perfect for your lower back as well as your upper. So from here you're gonna keep your knees nice and bent, and you're going to think about a butler who is bending over slowly arch back and slowly roll up again.
We're gonna go 12, lower, and lift. Very good. So dead liftspretty important because we wanna oppose the weight that is happening in the front. We want that back side, that superior, and inferior kinetic chain to get nice and strong during the movements. So you'll feel your bum, now four more from here and your back.
Yeah.
Good. Nice and slow.
Hamstring.
Exactly. Two from here. Now we're gonna modify it, lower and lift. So in this position, here's what we're going to do, we're gonna allow our arms to go in like a soldier or Barbie. You're gonna do your Romanian dead lift and you're gonna pull when you come up. Here's the set up, nice and slow and then when you lift, squeeze your shoulder blades together.
That's gonna really help all those muscle groups as you start to get heavier and heavier in the front. It's normal and necessary, but it also can start to hurt your back. Good. Nice work. Keep the arch. Weight to the heels. Here we go. Let's go 5 from here, and squeeze. Can you guys feel that?
Yeah.
Absolutely. We don't wanna lose the ability to hinge forward properly, especially when we get a little bit heavier. Here's two, and squeeze one more time Excellent job. So let's go ahead and finish our core on the floor. You're gonna want to pop down, slowly and safely, onto your hands and knees.
good. Once your in that position widen your feet, your knees and you hands shoulder width apart. Pull your shoulders down and back and hug baby with your belly. You guys into position? That looks perfect. So we're gonna go ahead and take one leg and extend it out nice and long while keeping stability, and then allow it to roll on in.
The key here is to try and keep your lower back, your lumbar spine, nice and flat. We're here for ten repetitions. Extend and hold. Good.
I love this move, it's a great modified plank.
It really is.
So you really know what you're doing.
So the key in 5 more, good, is to keep a long spine, shoulders down and back. Practice hugging baby. Last two, nice work. Now on this last one guys, hold it here in that position. Shoulders down and back, get your stability. and alternate the opposite arms into the air. You want to hold and then draw the elbow and the knee underneath with an exhalation.
Go ahead and push. We're gonna try 10 here as well. One thing we lose when we're pregnant is that stability because our center of gravity changes.
Absolutely, so you want to really pull through your core. You're working on your lower back strength here too.
Good job. Here's four. Good. Last three. That's excellent you guys. Two from here, hold in one, good, and hands and knees back down. Opposite leg starts for ten, get your posture ready, extend fully and then underneath. Nice long neck, nice safe spine, practice your core. Good, extension. Keep your breathing up.
Here's five more till we hold. Good job, four more. Three, two. Now here's that stability part. Hold, extend, find your posture, elbows and knees meet under baby and extension. Here's 10 again. Good. Lots of people get the workout. Well done.
How you doing, Erin?
Yeah, doing good. I can really feel it.
Four more. Nice and slow reach. Three, very good. Two, last one, and one. Good job. Good. So round out your back nice and high, tout-tout, and then as you stand back to neutral, pop around onto your tailbone. We're gonna do a little bit of pregnancy abs.
Love it.
Good. So widening your feet, pop down onto your elbows. The key here with core, a lot of people are afraid of doing core, but the irony is that you actually have to use these muscles while you're in pregnancy as well as when you push, so they're still relevant to do, we just need to modify.
Exactly.
Here 's what we're gonna do. One knee up and then the other and hold. Access the core and then pop your heels back down. We're gonna start with heel slides. One leg you're going to slowly extend. Feel your belly, move your legs, alternate. Let's try 20 just to warm up your core. and then you're gonna know whether you should move on.
Good job.
It's so important to do these 'cause we hear so much during pregnancy, "You can't do ab work."
Correct.
This is excellent.
Yeah and so of course, it's a conversation with your doctor always to make sure Right.
That you're in good standing health during all your trimesters to do abs. If you don't have what's called diastasis recti, which is the opening of the center of your abdominal muscles. Here we go, five more, four, last three, two and one. Good job. So that feels good and safe. We're gonna add a little bit of resistance.
You're gonna lift up and tabletop, and slowly lower one heel and back up. Very good. So 20 again. Good. So with diastasis recti, if you don't have it, that's a good green light to be able to do core. Of course if you do, the advice that you have from your doctor is to refrain 'till after you have your baby.
Very good. So you wanna keep your tailbones nice and safely tucked under. Keep that core stability. Abs across baby, and lower and lift. So can you guys still feel your abs?
Yeah. Yeah.
Yeah, and so it's that great, traditional way to do core, but in a modified position. Let's go four, and three, two more, and one more. So, the third and final one is the most challenging, go slow. Bend your knees, slowly lower your heels together, use your core to lift on up. Good, you guys have 20 in you?
Okay, good.
Absolutely.
Here we go. Pull in and slowly lower. So, again you're still getting all that lumbar stability. Your abs are kind of like a corset, they wrap around, and we need to keep them strong all the way to that ultimate marathon which is delivery. Good. Lift and lower. Lift and lower.
I can really feel my quads here too.
It 's a bonus. That'll come in handy. Here we go, let's hold out for that last five. Four more, three, very good, two, and finish. Feet are down. Walk yourself back up nice and tall, very good. So, in this position, you're gonna want to turn to your side and do a little bit of flexibility through the round ligament.
We stay in mermaid position and then you're going to grab your hand on the opposite ankle. lift on up and just lean over. In pregnancy this is an area that can be really tender because it's accommodating the sling for the baby. So they ought to feel good to both of you.
Absolutely.
Very good, and then with that, go ahead and swing your knees and feet around to the other side. Lean over, stack your knees and ankles, grab onto that outside and then just pull yourself in. That 's nice.
That's nice.
It does. It's important to make sure that you stay up and around. Now from there transition forward, feet together will open up a little bit of groin, hands behind, open your knees and just stretch out your groin. That should feel good too with all the changes going on in your body.
And that's so important to prepare for labor and delivery as well.
Exactly. Nicely done, you guys did wonderful.
Thank you.
That was an amazing workout.
You did great.
Thank you. I'll definitely continue that throughout my whole pregnancy.
I hope so.
See you next time on FitSugar TV.
0 Comments