<p>Welcome to the first 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></ul> <p><br></p> <p><b>The structure of the workout:</b></p> <p><i>WARM UP</i></p> <p><i><br></i></p> <p><i>WORKOUT:</i></p> <ul><li>Seated Bicep Curls with Overhead Press (on an exercise ball)</li><li>Seated Forward Punch (on an exercise ball)</li><li>Squats with Knee Raises</li><li>Stationary Lunges (with support)</li><li>Modified Side Plank, LEFT</li><li>Modified Side Plank, RIGHT</li><li>Supine Oblique Heel Touch</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 Bicep Curls with Overhead Press (on an exercise ball)</li><li>Seated Forward Punch (on an exercise ball)</li><li>Squats with Knee Raises</li><li>Stationary Lunges (with support)</li><li>Modified Side Plank, LEFT</li><li>Modified Side Plank, RIGHT</li><li>Supine Oblique Heel Touch</li></ul> <p><br></p> <p><i>COOL DOWN</i></p>

<p>Welcome to the second 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 step</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>Seated Bicep Curls, alternating (on an exercise ball)</li><li>Seated Tricep Dips, alternating (on an exercise ball)</li><li>Weighted Step Ups</li><li>Bodyweight Squats</li><li>Side Lying Outer Thigh Lift, LEFT</li><li>Side Lying Outer Thigh Lift, RIGHT</li><li>Glute Bridges with Back Support</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 Bicep Curls, alternating (on an exercise ball)</li><li>Seated Tricep Dips, alternating (on an exercise ball)</li><li>Weighted Step Ups</li><li>Bodyweight Squats</li><li>Side Lying Outer Thigh Lift, LEFT</li><li>Side Lying Outer Thigh Lift, RIGHT</li><li>Glute Bridges with Back Support</li></ul> <p><i><br></i></p> <p><i>COOL DOWN</i></p>

<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>

<p>Welcome to the fourth 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></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>Seated Bicep Curls, alternating (on an exercise ball)</li><li>Seated Tricep Dips, alternating (on an exercise ball)</li><li>Wall Sits with an Exercise Ball</li><li>Sumo Squats with a Toe Lift</li><li>Modified Side Plank, LEFT</li><li>Modified Side Plank, RIGHT</li><li>Glute Bridges with Back Support</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 Bicep Curls, alternating (on an exercise ball)</li><li>Seated Tricep Dips, alternating (on an exercise ball)</li><li>Wall Sits with an Exercise Ball</li><li>Sumo Squats with a Toe Lift</li><li>Modified Side Plank, LEFT</li><li>Modified Side Plank, RIGHT</li><li>Glute Bridges with Back Support</li></ul> <p><br></p> <p><i>COOL DOWN</i></p>