'Exercise For Pregnant Women: Diastasis Recti Exercises - Kayla Itsines She\'s totally cool with losing her title as \'Queen of Abs\'. When Kayla Itsines announced that she was pregnant with her first child late last year, BBG fans everywhere were eager to see how much the mega-popular trainer would document her journey with her followers. Lucky for us, she\'s shared plenty of her workouts on her Instagram-including how she\'s modified her normal high-intensity routines (read: burpees) to be pregnancy-safe. At the same time, she\'s made an effort to share that there\'s no \'normal\'-every woman and every pregnancy is unique. \"I want women to see that an active pregnancy is OK... and I want to make sure I tell women to take it slow, to make sure they take it easy, to rest, to relax. These things are so important,\" she tells Shape. Her new fitness routine is all about walking, postural work, and low-intensity resistance workouts (which research says can help energy levels during pregnancy) when she can fit them in, she says. She\'s also cut back on all the abs-sculpting workouts, which, ICYMI, she was pretty famous for pre-pregnancy. This exclusive full-body workout from the SWEAT trainer is designed to maintain strength during pregnancy. If you follow Kayla Itsines on Instagram, then you know the trainer and creator of the SWEAT app has seriously changed her approach to working out during her pregnancy. In other words: No more burpee-intensive high-impact workouts-or ab-sculpting exercises. We tapped Itsines to share the full-body circuit workout she\'s been using in place of her normal SWEAT workouts that\'s safe for all trimesters of pregnancy. How it works: The workout consists of two circuits which have three exercises each. Do each move in the first circuit for the indicated number of reps, then rest for 30 seconds before starting again with move one. Repeat for 7 minutes, then move onto the next circuit. After you finish the second circuit, end the workout or continue for another 14 minutes by repeating the circuits again. The point is not to go as fast as you can but to complete every exercise with quality reps. You will need: a yoga mat, dumbbells (2-10 pounds), and a bench Circuit 1 (7 minutes) Triceps Kickback A. Stand with feet shoulder-width apart holding a dumbbell in each hand, palms facing in. Hinge at the hips to lean forward, keeping head neutral. Squeeze upper back and keep elbows tight to sides, drawing them up to form 90-degree angles with forearms and triceps to start. B. Squeeze triceps to straighten arms and lift weights up and back. C. Slowly lower weights to return to start. Do 15 reps. Squat & Press A. Stand with feet hip-width apart, holding dumbbells by sides. B. Lower into a squat position, pushing hips back, keeping knees behind toes, and reaching dumbbells to the floor. C. Stand and curl weights up to shoulders then press them overhead, biceps by ears. Lower the weights and repeat. Do 12 reps. Alternating Bent-Over Row A. Stand with feet shoulder-width apart and knees slightly bent, holding a dumbbell in each hand. Hinge at the hips to lean forward, keeping head neutral. B. Row the right dumbbell up toward ribs, bending the elbow and squeezing shoulder blade toward the spine. C. Lower the right dumbbell while rowing the left dumbbell up toward ribs. Continue alternating. Do 20 reps (10 per side). Rest for 30 seconds. Circuit 2 (7 minutes) Triceps Dip A. Sit on a bench (or stable chair), with hands on the edge next to hips, fingers pointing toward feet. Press into palms to extend arms, lift hips off the bench, and walk feet forward a few inches so hips are in front of the bench. B. Inhale and bend elbows straight back to lower body until elbows form a 90-degree angle. C. Pause, then exhale and press into palms and imagine driving hands through the bench to engage triceps and straighten arms to return to start. Do 15 reps. Seated Row A. Sit on the floor with legs extended forward. Loop a resistance band around feet, with an end in each hand, arms extended to start. B. Row elbows back with elbows in tight to sides, pulling the band towards the chest and squeezing shoulder blades together. C. Release and extend arms back to start. Do 12 reps. Donkey Kick A. Start in a tabletop position on hands and knees. B. Lift the right leg up, bent at a 90-degree angle, keeping hips square. Lower back to kneeling position. Do 10 reps. Switch sides; repeat. Rest for 30 seconds. Credit - https://www.shape.com Disclaimer - This video is for educational purpose only. Copyright Disclaimer under Section 107 of the Copyright Act 1976, allowance is made for \"fair use\" for purposes such as criticism, comment, news reporting, teaching, scholarship, & research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use. #exerciseforpregnantwomen #prenatalyoga'
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