10 weeks pregnant exercise program

Want to Know More? Can I get pregnant if…? Share this post:. Share on facebook Facebook. Share on twitter Twitter. Share on linkedin LinkedIn. Share on email Email. Similar Post. Pregnancy Health and Wellness. Constipation in Pregnancy Constipation during pregnancy is a common problem and nearly half of all pregnant women get constipated at some point. Row the dumbbell up to chest height, keeping your elbow tucked closely to your side, then extend your arm straight behind you.

Reverse the motion back to start position. Tones your butt, arms and core. Start this first trimester workout on your hands and knees with a flat back and core engaged.

Extend your right leg straight behind you as you extend your left arm in front of you. Return to start position and repeat on the other side. Sculpts your obliques and shoulders. Start in a modified side plank position propped up on your left hand with your left bottom knee on the ground and right top leg extended out straight.

Reach your right arm directly overhead. Bring your right elbow to meet your right knee as you engage your obliques. Return to start position and repeat. This second trimester workout routine focuses on strengthening your postural muscles so you stay strong, properly aligned and pain-free throughout your pregnancy.

Do the following circuit two to three times for an amazing arm workout that tones your biceps, triceps, shoulders and postural muscles. Rest for 60 seconds between circuits. Sculpts your biceps and shoulders.

Stand feet hip-width apart, holding a dumbbell in each hand at your sides. Keeping your chest tall and core engaged, curl the dumbbells up to shoulder height, then press them overhead. Reverse the motion and repeat. Sculpts your shoulders and back. Begin this second trimester exercise by standing with your knees bent, holding a dumbbell in each hand, palms facing each other. Hinge forward at the waist, keeping a flat back. Raise both arms to the sides, maintaining a slight bend in the elbows as you squeeze your shoulder blades together.

With control, lower the dumbbells back to start position. Tones your back and arms. Row the dumbbell up to chest height, keeping your elbow tucked closely to your side, then return to start position. Also skip activity that requires deep backbends, deep flexing or extension of joints, jumping, bouncing, sudden changes in direction, or jerky motions. Drink up. Start sipping ideally 30 to 45 minutes before you begin exercising, and continue to sip on plenty of water during and after your workouts.

Pack a snack. High-intensity exercise or exercise for longer than 45 minutes can lead to low blood sugar, so enjoy a light protein-carb combo snack before and after workout sessions.

Dress for success. Wear loose, breathable, stretchy clothes and a sports bra that supports your breasts without pinching. Stay motivated. Choosing a pregnancy exercise routine that works for you is pretty simple: Pick what you actually enjoy doing, and consider switching up workouts to keep things interesting. That way, even on the days when you'd rather hang on the couch, you'll be more likely to motivate yourself in the direction of the yoga mat.

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Registry Builder New. Medically Reviewed by Jennifer Wu, M. Medical Review Policy All What to Expect content that addresses health or safety is medically reviewed by a team of vetted health professionals. During pregnancy, exercise works wonders for both you and your baby. Back to Top. In This Article.

How to Exercise Safely. Continue Reading Below. Recommended Reading. Best Fitness Accessories for Pregnancy Exercise. Get six new workouts every month from the New York City-based studio Fit Pregnancy Club, a licensed Fit for Birth facility that now offers online classes. The Prenatal Signature series focuses on low-impact, high-intensity exercises that prep the body by strengthening, toning and stretching.

Check it out: fitpregnancyclub. One Strong Mama is the brainchild of Lindsay McCoy, an exercise physiologist, childbirth educator and a birth doula, and Lauren Ohayon, a yoga and pilates teacher who specializes in core and pelvic floor issues.

The minute prenatal videos focus on things like pelvic mobility by zoning in on unexpected factors, like tight hamstrings. The program teaches proper alignment so mamas-to-be can protect their back, ligaments and joints.

Check it out: onestrongmama. MyYogaWorks, an on-demand platform form YogaWorks the venerable yoga studio franchise that offers up a buffet for yogis of all practices—ashtanga, vinyasa, hatha, iyengar, kundalini, etc. YogaWorks is live streaming more than 50 daily classes from teachers across the country. Not only do you have the option to try yin, restorative and candle flow yoga, as well as HIIT Fusion and Pure Power Flow, but you can also add the weekly prenatal vinyasa-meets-breath-meets-meditation classes to your calendar.

Check it out: myyogaworks. We love that the instructors show both advanced and modified poses. Check it out: booyafitness. Heading into the home stretch of your pregnancy?