Pregnancy Biceps Curl Exercise Video form the Orange County Personal Trainers at Fitness4Baby

Exercise Key:

1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Upper Body

Pregnancy Biceps Curl Exercise Video

This exercise is a single joint isolation exercise to keep the arms in good shape. You can use tubing, dumbbells or any other object that has weight. Stand with good posture, head up and shoulders back. With your palms facing away from your, keep your upper arm steady as you raise your hands toward your upper arm. Make sure you keep your shoulders down and breath throughout. Don't worry about setting the power lifting record, just do reps nice and smooth.

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Pregnancy Side Plank Exercise Video form the Orange County Personal Trainers at Fitness4Baby

Exercise Key:

1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Core/Abdominal

Pregnancy Side Plank Exercise Video

Start by on your side with your elbow directly under your shoulder. Bend your knees and make your body as straight as possible. Keep you eyes and head focused straight ahead, tighten your middle and raise your hips up off the mat. There should be pressure through your elbow and knee, however your focus is on your middle and maintaining proper body alignment. Please don't forget to breath! Keep a shallow breath throughout the exercise. You will hold this position for what ever duration you feel comfortable. Listen to your body and don't push the limits! Third trimester will be difficult so cut the duration down or discontinue this exercise if it feels to uncomfortable.

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Pregnancy Reverse Lunge 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 Reverse Lunge Exercise Video

Begin standing tall with your head up and shoulders back. Take a step back keep a bend in your back leg while landing on the ball of your foot. Your front leg should be your focus. As your body lowers, the pressure should go through the front heal and your knee should track over the top of the foot. Depending on your exercise experience and fitness level will determine how low you go. Don't worry about that, maintain perfect upright posture, keep your middle tight, breath and pull your body up to the standing position with your front leg. If you have trouble balancing, use a chair or wall for stability. This is a great exercise for strengthening your legs and hips.

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Pregnancy Lateral Lunge Exercise Video for 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 Lateral Lunge Exercise Video

Begin standing tall with your head up and shoulders back. Take a big step to the side keeping your feet pointing forward. As your foot lands, shift your hips back so the pressure can be distributed through your heal. Make sure your knee is tracking in line with your foot but not to far over the tips of your toes. Keep your middle tight and maintain control of your movements. Your other leg should remain straight or with a very slight bend in the knee. Give a good push through your heal and return to the standing position. You can do the same leg for reps or alternate sides, just make sure you do both evenly. Don't worry about how low in your lunge you go.

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