<p>Welcome to the first episode of your first 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></ul> <p><b><br></b></p> <p><b>The structure of the workout:</b></p> <p><i><br></i></p> <p><i>WARM UP</i></p> <p><i><br></i></p> <p><i>WORKOUT:</i></p> <ul><li>Bent over reverse fly</li><li>Bicep curls</li><li>Bodyweight squats</li><li>Lunge forward, alternating legs</li><li>Shoulder taps on all fours</li><li>Lift up from the all fours position</li><li>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>Bent over reverse fly</li><li>Bicep curls</li><li>Bodyweight squats</li><li>Lunge forward, alternating legs</li><li>Shoulder taps on all fours</li><li>Lift up from the all fours position</li><li>Glute bridges </li></ul> <p><br></p> <p><i>COOL DOWN</i></p>

<p>Welcome to the second episode of your first 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></ul> <p><br></p> <p><b>The structure of the workout:</b></p> <p><b><br></b></p> <p><i>WARM UP</i></p> <p><i><br></i></p> <p><i>WORKOUT:</i></p> <ul><li>Lateral shoulder raise</li><li>Side lunge with overhead press</li><li>Crab walk</li><li>Reverse lunge, alternating legs</li><li>Side plank dips, left side</li><li>Side plank dips, right side</li><li>Fire hydrant</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>Lateral shoulder raise</li><li>Side lunge with overhead press</li><li>Crab walk</li><li>Reverse lunge, alternating legs</li><li>Side plank dips, left side</li><li>Side plank dips, right side</li><li>Fire hydrant</li></ul> <p><br></p> <p><i>COOL DOWN</i><br></p>

<p>Welcome to the third episode of your first 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></ul> <p><br></p> <p><b>The structure of the workout:</b></p> <p><b><br></b></p> <p><i>WARM UP</i></p> <p><i><br></i></p> <p><i>WORKOUT:</i></p> <ul><li>Pectoral squeeze</li><li>Standing triceps extensions</li><li>Side step squats</li><li>Reverse Lunge with knee up; all reps on one side and then switch</li><li>Clamshell, left side</li><li>Clamshell, right side</li><li>Supine oblique heel touch</li></ul> <p><i><br></i></p> <p><i>1 MINUTE BREAK</i></p> <p><i><br></i></p> <p><i>WORKOUT repeat:</i></p> <ul><li>Pectoral squeeze</li><li>Standing triceps extensions</li><li>Side step squats</li><li>Reverse Lunge with knee up; all reps on one side and then switch</li><li>Clamshell, left side</li><li>Clamshell, right side</li><li>Supine oblique heel touch</li></ul> <p><i><br></i></p> <p><i>COOL DOWN</i></p>

<p>Welcome to the fourth episode of your first 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></ul> <p><br></p> <p><b>The structure of the workout:</b></p> <p><b><br></b></p> <p><i>WARM UP</i></p> <p><i><br></i></p> <p><i>WORKOUT:</i></p> <ul><li>Arm pulses</li><li>Standing rows from squat position</li><li>Lunges, cross behind, alternating legs</li><li>Sumo squats with toe lift</li><li>Modified side plank with leg lift, left side</li><li>Modified side plank with leg lift, right side</li><li>Glute bridges with single leg lifts, alternating legs</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>Arm pulses</li><li>Standing rows from squat position</li><li>Lunges, cross behind, alternating legs</li><li>Sumo squats with toe lift</li><li>Modified side plank with leg lift, left side</li><li>Modified side plank with leg lift, right side</li><li>Glute bridges with single leg lifts, alternating legs</li></ul> <p><i><br></i></p> <p><i>COOL DOWN</i></p>