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Pregnancy Work Out Plan: Working out for Two!


Kara

Kara Ball is a regular contributor to GetMovingKy.com.  She is a former Zumba Instructor and current SurfSet Fitness Instructor and owns her own photography business, Kara Ball Photography

Everyone always hears that old saying, “I’m pregnant, so I’m eating for two”. How many  times you heard a pregnant lady say, “I’m working out for two”? I’m going to go with zero.

Trust me, I get it! I’m 10 weeks pregnant and I have definitely not felt like working out or really even getting out of bed. However, I refuse to be that person who gains 50 + pounds and then can’t get the weight off once the baby gets here.

Being pregnant for the first time has been very exciting, but really scary. The first 5 weeks of my pregnancy, wasn’t too bad. I slept all the time, which kept me from working out. Week 6 hit…..and I hated life. The dreaded morning sickness hit me like a ton of bricks and it would last from 11 A.M until 2 P.M. I would be so weak by the time it passed, I could hardly hold my head up. So again, I didn’t feel like hopping on the elliptical or hitting the gym. At week 8, I found out that my hormone levels were dangerously low, which put me at a high risk for a miscarriage. At that point, not only was I sick everyday, but I was scared to workout in fear of jeopardizing my baby. Now that week 10 is here, my hormone levels are normal and I’m feeling better, I’m ready to start working out again!

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I’ve been researching the safest workout plans for pregnant women and spoke with my doctor to come up with the best plan. (I recommend that if you are pregnant and are looking for a workout plan, ask your doctor.) With the advice of my doctor and my research in mind, below is my new “Working out for Two” plan.

Monday: Low impact cardio (20 minutes on the elliptical)

  •  25 reps of hammer curls using 5lbs weights
  •  25 reps of tricep kickbacks using 5lbs weights
  •  25 overhead pushes using 5lbs weights
  •  25 side lifts using 5lbs weights
  •  25 push ups (can be modified)

Tuesday: Walk 2 miles at a steady pace.

  •    25 wide squats
  •    25 squats (legs together)
  •    25 calf raises
  •    25 back leg lifts (each leg)

Wednesday: Sign up for a low impact group fitness class

**Remember! If you get out of breath, slow down. Don’t over do it.**

Thursday: Low impact cardio (20 minutes on the elliptical)

  •  25 reps of hammer curls using 5lbs weights
  •  25 reps of tricep kickbacks using 5lbs weights
  •  25 overhead pushes using 5lbs weights
  •  25 side lifts using 5lbs weights
  •  25 push ups (can be modified)

 Friday:  Walk 2 miles at a steady pace.

  •    25 wide squats
  •    25 squats (legs together)
  •    25 calf raises
  •    25 back leg lifts (each leg)

 

Saturday: Sign up for a low impact group fitness class

**Remember! If you get out of breath, slow down. Don’t over do it.**

Sunday: Rest

I do plan on increasing my time spent on the elliptical, as well as increasing the number of miles I walk. However, it will be at a slower pace than normal.

There are many other plans and ideas, such as swimming, prenatal yoga, etc. Find the plan that will work best for you and talk to your doctor. Remember that you aren’t just working out for yourself; you’re working out for two!


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