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Katja Zavrsnik Host Uploaded an episode to

Pregnancy Workout - Third Trimester

3rd Trimester Workout 03

Welcome to the third episode of your third trimester workout!


All the exercises are safe to perform during the pregnancy, but make sure you consult with your doctor before starting any kind of physical activity. This program is only suitable for normal pregnancies without any complications. It is also very beneficial for all the non-pregnant women, of course :) 


It's important to be aware of your posture throughout the whole workout, including the warm up and cool down. Whenever you are performing squats or lunges, always go back with your bottom and try to prevent going over your toes with your knees. If that happens, you know your movement is not being done correctly. Stay focused on your breathing, use abdominal breathing technic when you can and keep your transverse abdominal muscle active (specially on the effort while breathing out). That's by pulling the belly towards your spine without pulling the whole stomach in - avoid that by all means. The best advice I got is to breath out as you would try to blow up the balloon. I will talk more about that technic in upcoming videos but if you need an assistance, please contact me for further information.


Make sure you stay hydrated and adjust the speed of exercising to your ability. If at any point during the workout you feel dizzy or have physical discomfort, you should stop immediately.


I hope you will enjoy it! Let's get moving!


Equipment needed:

  • yoga mat
  • light weights (dumbbells or two water bottles)
  • exercise ball
  • a chair
  • a step


The structure of the workout:


WARM UP


WORKOUT:

  • Seated Arm Lifts (on an exercise ball)
  • Seated Shoulder Press (on an exercise ball)
  • Wall Sits with an Exercise Ball
  • Single Leg Calf Raises
  • Side Lying Inner Thigh Lift, LEFT
  • Side Lying Inner Thigh Lift, RIGHT
  • Elevated Glute Bridges


1 MINUTE BREAK


WORKOUT repeat:

  • Seated Arm Lifts (on an exercise ball)
  • Seated Shoulder Press (on an exercise ball)
  • Wall Sits with an Exercise Ball
  • Single Leg Calf Raises
  • Side Lying Inner Thigh Lift, LEFT
  • Side Lying Inner Thigh Lift, RIGHT
  • Elevated Glute Bridges


COOL DOWN

Read more

<p>Welcome to the third episode of your third trimester workout!</p> <p><br></p> <p>All the exercises are safe to perform during the pregnancy, but make sure you consult with your doctor before starting any kind of physical activity. This program is only suitable for normal pregnancies without any complications. It is also very beneficial for all the non-pregnant women, of course :) </p> <p><br></p> <p>It's important to be aware of your posture throughout the whole workout, including the warm up and cool down. Whenever you are performing squats or lunges, always go back with your bottom and try to prevent going over your toes with your knees. If that happens, you know your movement is not being done correctly. Stay focused on your breathing, use abdominal breathing technic when you can and keep your transverse abdominal muscle active (specially on the effort while breathing out). That's by pulling the belly towards your spine without pulling the whole stomach in - avoid that by all means. The best advice I got is to breath out as you would try to blow up the balloon. I will talk more about that technic in upcoming videos but if you need an assistance, please contact me for further information.</p> <p><br></p> <p>Make sure you stay hydrated and adjust the speed of exercising to your ability. If at any point during the workout you feel dizzy or have physical discomfort, you should stop immediately.</p> <p><br></p> <p>I hope you will enjoy it! Let's get moving!</p> <p><br></p> <p><b>Equipment needed:</b></p> <ul><li>yoga mat</li><li>light weights (dumbbells or two water bottles)</li><li>exercise ball</li><li>a chair</li><li>a step</li></ul> <p><br></p> <p><b>The structure of the workout:</b></p> <p><b><br></b></p> <p><i>WARM UP<br></i></p> <p><i><br></i></p> <p><i>WORKOUT:</i></p> <ul><li>Seated Arm Lifts (on an exercise ball)</li><li>Seated Shoulder Press (on an exercise ball)</li><li>Wall Sits with an Exercise Ball</li><li>Single Leg Calf Raises</li><li>Side Lying Inner Thigh Lift, LEFT</li><li>Side Lying Inner Thigh Lift, RIGHT</li><li>Elevated Glute Bridges</li></ul> <p><br></p> <p><i>1 MINUTE BREAK</i></p> <p><i><br></i></p> <p><i>WORKOUT repeat:</i></p> <ul><li>Seated Arm Lifts (on an exercise ball)</li><li>Seated Shoulder Press (on an exercise ball)</li><li>Wall Sits with an Exercise Ball</li><li>Single Leg Calf Raises</li><li>Side Lying Inner Thigh Lift, LEFT</li><li>Side Lying Inner Thigh Lift, RIGHT</li><li>Elevated Glute Bridges</li></ul> <p><i><br></i></p> <p><i>COOL DOWN</i></p>

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