Your Fitness4Baby Pregnancy Exercise Routine #1

Are you ready to put it all together?

OK, here is your first routine!

• We recommend doing the exercises in the order they are presented.

Warm Up:

• A session of cardio would be ideal, however if you go for a quick 5 minute walk around the block that will sufficient.

Warm Up Stretches:

• Your warm up stretches will be active in nature. Hold each stretch for 5 to 10 seconds and do them repeatedly.

Pregnancy "Cat and Cow" - Do 10 of each!

Pregnancy Hip Flexor Stretch - Do 3 times holding for 5 - 10 sec each!

Pregnancy "Child's Pose" - Do 3 times nice and easy!

Pregnancy Exercises! - Are You Ready!

Pregnancy Pointer - Do 3 sets of 12 reps, alternating sides each time.

Pregnancy Plank - Do 3 sets, start slow and go for time. 5 seconds for beginners!

Pregnancy Lateral Walks - Walk a set distance 3 times there and back. Keep your form!

Pregnancy Hip Extension on the Ball - Do 3 sets of 12 reps. Make sure you are comfortable on the ball.

Pregnancy Squat and Row - Do 3 sets of 12 reps, nice and smooth!

Pregnancy Push Up - Do 3 sets, as many as you can up to 10, don't forget to breath!

Pregnancy Tricep Extension - Do 3 sets of 12 reps, keep your eyes and shoulders down!


Cool Down Stretches!

• Hold these stretches for 20 to 30 seconds!

Same as the warm up:

"Cat and Cow" - just keep moving, nice and slow.

Hip Flexor Stretch - you may want to hold onto something for balance.

"Child's Pose" - you should love this one!

Standing Quadriceps Stretch - hold and breath for 20 to 30 seconds.

You are done! Great job! See, that wasn't so bad.

Any questions, please let us know.

Want to speak with a Fitness4Baby expert right away? Custom Packages - Standard Packages Pricing - FAQs - Testimonials

Pregnancy Plie Exercsie Video from the Orange County Personal Trainers at Fitness4Baby

Exercise Key:

1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Lower Body

Pregnancy Plie Exercise Video

Begin standing with a wide stance and your feet pointed out. If you are holding a weight, hold it straight down and close to your center. Stand tall with your shoulders pulled back and head up. Slowly lower yourself down while keeping the pressure through your heals and your knees tracking over your feet. Go as low as you feel comfortable, hold your middle tight and return to the start position.

Want to speak with a Fitness4Baby expert right away? Custom Packages - Standard Packages Pricing - FAQs - Testimonials

Pregnancy Single Leg Dead Lift Exercise Video from the Orange County Personal Trainers at Fitness4Baby

Exercise Key:

1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Lower Body

Pregnancy Single Leg Dead Lift Exercise Video

Begin standing on one leg with your knee slightly bent. Hold on to a stationary object for balance, lean forward at the hip and extend the opposite hand straight down. Your other leg should be straight and go directly behind you. Your back should be flat and your eyes focused down to maintain proper neck alignment. At the bottom of the movement you may feel a slight tug in your hamstring depending of course on your flexibility. Hold your midsection tight throughout and breath normally. Proper form on this exercise is critical so pay attention and take it slow.

Want to speak with a Fitness4Baby expert right away? Custom Packages - Standard Packages Pricing - FAQs - Testimonials

Pregnancy Stretching Exercise Videos for the Orange County Personal Trainers at Fitness4Baby

Pregnancy Stretching Exercises Pregnancy Exercise Fitness Components: Pregnancy Weight Training Pregnancy Stretching Exercises Pregnancy Cardio Exercises Core & Abdominal Exercises

As your body changes and adapts through all stages of pregnancy, certain muscles become tight, weak, overused and aggravated. Stretching exercises for pregnant women will provide much needed relief for those specific areas. Fitness4Baby will help you identify specific areas, show you the proper stretch and explain the benefits of that stretch. Our exercise library will provide premium quality instruction for you to use anytime, anywhere. We are very excited knowing you are continuing your exercise program through this most exciting time.

All the pregnancy exercises you see here are endorsed by Fitness4Baby and our Certified Pre/Post Natal Exercise Specialist. Please consult your doctor before you start your pregnancy fitness program.

• Pregnancy Quadriceps Stretch Exercise Video

• Pregnancy Hip Flexor Stretch Exercise Video

• Pregnancy "Cat and Cow" Stretch Exercise Video

• Pregnancy "Child's Pose" Stretch Exercise Video
  

Search Other Pregnancy Exercise Videos From Orange County Personal Trainers at Fitness4Baby: Upper Body Pregnancy Exercises Total Body Pregnancy Exercises Lower Body Pregnancy Exercises Pregnancy Abdominal Exercises and Core Workouts

Want to speak with a Fitness4Baby expert right away? Custom Packages - Standard Packages Pricing - FAQs - Testimonials

Pregnancy Squat and Row Exercise Video from the Orange County Personal Trainers at Fitness4Baby

Exercise Key:

1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Strength Exercises for the Total Body

Pregnancy Squat and Row Exercise Video

This exercise will strengthen your legs, hips and back. Start with your feet shoulder width apart and arms extended holding the tubing. Squat down, keeping your hips back, your arms extended and the pressure through your heals. As you stand up pull on the tubing with good row form, keeping your shoulders down and pinching your shoulder blades together. Finish nice and tall with good posture.

Want to speak with a Fitness4Baby expert right away? Custom Packages - Standard Packages Pricing - FAQs - Testimonials

Pregnancy Side Lunge with Reach Exercise Video from the Orange County Personal Trainers at Fitness4Baby

Exercise Key:

1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Strength Exercises for the Total Body

Pregnancy Side Lunge with Reach Exercise Video

This exercise will incorporate the entire body going from the lower body up through the core to the alternate upper body. You will step directly to the side, keeping both feet straight. The leg you step with will bend, hips will go back and pressure will be directed through your heal. The opposite leg will remain straight. As you step laterally, bring the opposite hand across your body toward the alternate knee. Your back must stay flat and strong as you lean forward and twist to reach the knee. You will return by pushing through the heal and pulling your shoulder back, finishing in an upright position. This is an advanced exercise so make sure you have a strong base of strength.

Want to speak with a Fitness4Baby expert right away? Custom Packages - Standard Packages Pricing - FAQs - Testimonials