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The 3 Best Workout Moves to do during your Second Trimester

Danielle K. is a certified personal trainer and works with new mamas who are pregnant or postpartum. She’s a certified corrective exercise specialist, women’s fitness specialist, fitness nutrition specialist and a mom!
I asked if she would give 3 simples moves that can be done at home or at the gym. These moves are are easy to do during your second trimester of pregnancy.

Working out is a challenge, pregnant or not, but for mamas who want to do something easy and effective at home, stay tuned!**

-Each move is 3 sets with 10 reps
-If you are new to exercise start with 5 reps
-Make sure your can easily carry on a conversation during your workout (if you get breathless or feel any pain or discomfort STOP immediately

 

 

 

At this stage of your pregnancy, it’s important to avoid positions on your back (even when sleeping.) Keep in mind that your center of gravity is changing as your belly grows.  The hormone relaxin increases, so be mindful when stretching and be careful not to push yourself too far.

Bird Dog
1. Kneel on an exercise mat with knees under hips and hands under shoulders
2. Slowly lift opposite hand and leg off the ground hold for a second
3. Return to the starting position and repeat on the other side

Seated Shoulder Press (use a weight that you can easily manage)
1. Sit on a bench with back support (chair works well!) Start with arms at 90 degrees, holding weights with palms forward
2. Push up and exhale, keeping your core tight to prevent lower back pain
3. Lower weight slow and controlled while inhaling

Incline Bench Press (use a weight that you can easily manage)
1. Make sure bench is at a 45 degree angle or more to keep your weight off your back
2. Lay on bench, squeeze and retract your shoulder blades into the bench- to activate the correct muscles
3. Start with your arms extended, palms forward
4. Inhale as you slowly lower the weight to chest level
5. Exhale as you push the weight back up to the starting position

 

 

Danielle chose these 3 exercises to help strengthen your arms, core, and back. Most women report feeling pain and discomfort as their belly grows but having a strong back and core can help ease that discomfort!

If you would like work one on one with Danielle feel free to send her an email: Danielle.killburg1012@gmail.com

**Disclaimer: Please discuss with your doctor before beginning any fitness routine. Listen to your body and stop if you feel any discomfort. All information provided by Brittany Brooke Photography & Danielle K.  is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Brittany Brooke Photography & Danielle K. harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.**

brittany x

December 20, 2019

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