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    HP Prenatal Work Out

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    Raden Nadia Khanza
    The document provides guidance and exercises for prenatal workouts. It states that healthy pregnant women can continue regular exercise programs with little modification. It recommends 30 minutes of cardiovascular exercise 5 days a week and resistance training 2-3 days a week. A prenatal workout is then described that involves exercises like squats, leg lifts, and arm exercises that can be done with a ball, chair, or light weights. Safety tips are provided, and women are advised to check with their doctor before starting a new routine.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    HP Prenatal Work Out

    Uploaded by

    Raden Nadia Khanza
    27 views5 pages
    The document provides guidance and exercises for prenatal workouts. It states that healthy pregnant women can continue regular exercise programs with little modification. It recommends 30 minutes of cardiovascular exercise 5 days a week and resistance training 2-3 days a week. A prenatal workout is then described that involves exercises like squats, leg lifts, and arm exercises that can be done with a ball, chair, or light weights. Safety tips are provided, and women are advised to check with their doctor before starting a new routine.

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    Hp Prenatal Work Out

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    The document provides guidance and exercises for prenatal workouts. It states that healthy pregnant women can continue regular exercise programs with little modification. It recommends 30 minutes of cardiovascular exercise 5 days a week and resistance training 2-3 days a week. A prenatal workout is then described that involves exercises like squats, leg lifts, and arm exercises that can be done with a ball, chair, or light weights. Safety tips are provided, and women are advised to check with their doctor before starting a new routine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    27 views5 pages

    HP Prenatal Work Out

    Uploaded by

    Raden Nadia Khanza
    The document provides guidance and exercises for prenatal workouts. It states that healthy pregnant women can continue regular exercise programs with little modification. It recommends 30 minutes of cardiovascular exercise 5 days a week and resistance training 2-3 days a week. A prenatal workout is then described that involves exercises like squats, leg lifts, and arm exercises that can be done with a ball, chair, or light weights. Safety tips are provided, and women are advised to check with their doctor before starting a new routine.

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    Prenatal Workout

    Email: health.plus@vanderbilt.edu

    According to the American College of Sports Medicine (ACSM), healthy women with uncomplicated
    pregnancies do not need to limit their exercise. In fact, women who have been participating in a regular
    exercise program can continue their program without major modifications. However, those who plan to
    begin a new exercise program should consult with their healthcare provider before beginning. Regular
    cardiovascular exercise, 30 minutes 5 days a week, is preferable to intermittent activity. Resistance
    training (included here) should be performed 2 to 3 days per week on non-consecutive days. Also,
    stretching and yoga are highly encouraged. The equipment needed for the following workout is an exer-
    cise mat, a core ball (towel or carpet) or chair, and 3-5 lbs. dumbbells or tubing. Definitions: Repetitions
    are the number of times you perform a specific exercise without stopping. A set is a group of repetitions
    performed without stopping. Most of the following exercises should include 2-4 sets of 10 repetitions.

    Benefits of exercise during pregnancy (ACSM):


     Improved aerobic and muscular fitness.
     Facilitation of recovery from labor.
     Enhanced maternal psychological well-being that may help counter feelings of stress, anxiety, and/
    or depression frequently experienced during pregnancy.
     Establishment of permanent healthy lifestyle habits.
     More rapid return to pre-pregnancy weight, strength, and flexibility levels.
     Fewer obstetric interventions.
     Shorter active labor and less pain.
     Less weight gain.
     Improved digestion and reduced constipation.
     Greater energy reserve.
     Reduced “postpartum belly”.
     Reduced back pain during pregnancy.

    Tips for exercising during pregnancy:


     Check with your healthcare provider before beginning any new program.
     Steer clear of dangerous sports.
     Wear the right clothes.
     Warm-up and cool down.
     Drink plenty of water.
     Don’t lie flat on your back.
     Keep moving.
     Don’t overdo it or get overheated.
     Get up slowly.
     Make it a habit.

    Warning signs: stop if experiencing the following (ACSM):


     Any bleeding or gush of liquid from vagina.
     Sudden swelling of ankles or legs.
     Dizziness or shortness of breath.
     Severe abdominal pain.
     Excessive fatigue.
     Chest pain.
     Headaches.
     Elevated pulse or blood pressure that persists post-exercise.
     Contractions or premature labor.
     Decreased fetal movement.
     Insufficient weight gain.
    Wide (Sumo) Squats with Core Ball

    Stand with the core ball between the body and


    the wall, with the core ball resting in the small
    (lower part) of the back. Bring legs out past
    shoulder width with feet at a 45° angle. Slowly
    squat down until thighs are parallel with the
    floor making sure knees stay in line with toes.
    Repeat for 10 repetitions. Perform 2-4 sets with
    30 seconds of rest in between sets.
    Start Finish

    Chair Squats

    Start by standing in front of a chair with feet


    shoulder width apart facing forward and arms
    straight out at shoulder level for balance.
    Slowly squat down, keeping knees in line with
    toes and arms out. Squat until butt reaches
    seat. At this point there are two options. The
    first, which is easier, is to rest all weight on the
    chair. The second is to touch the chair and
    immediately stand back up. Repeat for 10 rep-
    etitions. Perform 2-4 sets with 30 seconds of
    rest in between sets.
    Start Mid Finish

    Abductors (outer thighs)

    Lie on side on a mat. Support upper body with forearm, making sure shoulder and elbow are
    in line. Rest other arm on the top leg. Lift top leg up about 12 inches and hold for 1-2 sec-
    onds before releasing back down. Repeat for 10 repetitions. Perform 2-4 sets with 30 sec-
    onds of rest in between. Repeat for the other leg.

    Start Finish

    Adductors (inner thighs)

    Lie on side on a mat. Support upper body with forearm, making sure shoulder and elbow are
    in line. Rest the other arm on the top leg. Bend top leg and bring over bottom leg to rest foot
    on the floor in front of the bottom leg. Bring bottom leg off the floor about 12 inches (or as
    much as possible) and hold for 1-2 seconds before releasing back down. Repeat for 10 repe-
    titions. Perform 2-4 sets with 30 seconds of rest in between. Repeat for the other leg.

    Start Finish
    Glutes

    Start on all fours with arms and legs at 90° an-


    gles to the floor. Keep head neutral. Extend
    one leg straight back while contracting glutes
    making sure to keep core tight. Hold for 1-2
    seconds before releasing back to starting posi-
    tion. Repeat for 10 repetitions. Perform 2-4
    sets with 30 seconds of rest in between. Re-
    Start Finish peat for the other leg.

    Bicep Curls (Core Ball or Chair)

    If using a core ball, make sure to be on carpet or


    put a towel or blanket underneath for added stabil-
    ity. Sit on the ball (with a wide stance) or the chair
    and start with the arms with weights down at side.
    Contract the arms up to shoulder level making sure
    to keep wrists in neutral position (do not bend for-
    ward). Repeat for 10 repetitions. Perform 2-4 sets
    with 30 seconds of rest in between.

    Start Finish Modification

    Triceps Extension (Core Ball or Chair)

    If using a core ball, make sure to be on carpet or put a


    towel or blanket underneath for added stability. Sit on
    the ball (with wide stance) or the chair and hold one
    dumbbell with both hands. Put hands close together
    on the handle of the dumbbell and bring behind the
    head. With elbows staying tucked in close to the ears,
    extend arms straight up . Repeat for 10 repetitions.
    Perform 2-4 sets with 30 seconds of rest in between.

    Start Finish Modification

    Bent Over Rows (Core Ball or Chair)

    If using a core ball, make sure to be on carpet or put


    a towel or blanket underneath for added stability. Sit
    on the ball (with wide stance) or the chair with a
    dumbbell in each hand. Bend at the hips so the back
    is at about a 45° angle, arms down at sides. Bring
    arms up to hips while pinching shoulder blades to-
    gether making sure to keep elbows in and close to
    the body. Repeat for 10 repetitions. Perform 2-4
    sets with 30 seconds of rest in between.

    .
    Start Finish Modification
    Chest Press (Core Ball or Chair)

    If using a core ball, make sure to be on carpet or


    put a towel or blanket underneath for added stabil-
    ity. Sit on the ball (with wide stance) or the chair
    and bring exercise band around back and under-
    neath arms. Hold onto the band with elbows out.
    Extend arms out straight while keeping back up-
    right. Repeat for 10 repetitions. Perform 2-4 sets
    with 30 seconds of rest in between.

    Start Finish Modification

    Side Overheads (Core Ball)

    Stand holding core ball overhead with arms


    straight. Bend at waist from one side to the other,
    stopping in the center for a second. Keep core tight
    by pulling belly into spine. Repeat for 10 repeti-
    tions. Perform 2-4 sets with 30 seconds of rest in
    between.

    Start Right Left

    Front Overheads (Core Ball)

    Stand holding core ball overhead. Bend knees and


    contract abdominals as the ball is brought down to
    knees. Keep arms straight and knees in line with
    toes. Repeat for 10 repetitions. Perform 2-4 sets
    with 30 seconds of rest in between.

    Start Finish

    Back Extensions (Core Ball)

    Start on all fours on the floor. Bring the core ball (55cm size) underneath chest. With arms resting on the
    ground bring upper body a little off the ball (1-3 inches). Keep core (belly) pulled up into spine and head
    in line with the spine. Repeat for 10 repetitions. Perform 2-4 sets with 30 seconds of rest in between.

    Start Finish
    Abdominals (Abs)

    Start on all fours on the floor. Back should be parallel to the floor and head in line with the spine. While
    breathing out, contract your transverse abdominis (the deep belly muscle) and lift toward spine. The
    back should not move and stay in a neutral position, parallel to the floor. Release and repeat for 10 rep-
    etitions. Perform 2-4 sets with 30 seconds of rest in between.

    Start Finish

    Cat Dog Stretch

    Start on all fours on the floor. Back should be parallel to the floor and head in line with the spine. The
    Cat: While breathing out, contract your transverse abdominis (the deep belly muscle) and lift toward
    spine. Now arch the back upward to form a curve as the head tilts down. The Dog: Slowly lower the
    back to neutral and continue beyond so the back is now arched down. The head will now be lifted up
    looking straight ahead. Hold each position for about 3 seconds and do 10 repetitions.

    Start Finish

    Butterfly Stretch

    Sit upright with the bottom of the feet touching and knees out wide. Back needs to be neutral (straight up
    and down). Hold onto feet. Hold this position for 10-30 seconds. Then lean forward a bit and push el-
    bows down onto the knees to get a deeper stretch. Hold for 10-30 seconds.

    Start Finish

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