VitaMe is partnering with personal trainers around the country. We’ve asked them to provide 30 minute workout routines that you can do at home to build strength, fitness, and health. Today we feature Rachel Blumenfeld’s pregnancy workout.
Rachel Blumenfeld previously shared with us her 30 minute partner workout. Rachel is a Pennsylvania-based personal trainer, coach, CrossFit devotee — and mom-to-be! In honor of our month celebrating dynamic duos, we thought it was only fitting to have her pregnancy workout.
Rachel is an avid equestrian, and was a runner for several years before discovering CrossFit. Since 2009, she has been an active CrossFitter, and has her Level 1 Trainer’s Certificate and an Olympic Weightlifting Coach Certificate. She has attended workshops on mobility and functional movement. Primarily, Rachel focuses on proper form and necessary exercise modification for injuries. Now five and a half months pregnant, Rachel is easing up on the exercise, but she still loves helping people who are new to exercise discover their bodies’ capabilities!
VitaMe Pregnancy Workout
During pregnancy, it may be hard to find the correct balance between staying active and not overdoing it. Some tips to keep in mind when working out while pregnant are:
- Make sure your heart rate doesn’t get too high. A good rule of thumb is that you should still be able to have a conversation while you are working out; if you can’t form complete sentences without gasping, take a rest and catch your breath.
- Don’t do any movement that jack-knife your abdominal muscles – they’re already stretched to maximum capacity and don’t need any more strain. This means no sit-ups, crunches, etc.
- You don’t want to get too hot – if you’re uncomfortably warm, take a break.
- If you feel any pain or discomfort in your abdomen, stop. This is not the time to push your body to its limits.
- Don’t lie on your back. The weight of your growing abdomen can put uncomfortable pressure on your spine.
- Try not to overstretch – especially in your abdominal muscles. Your body is releasing a lot of relaxin (a hormone that loosens ligaments) and you don’t want to injure yourself.
- Be careful of your balance. Your center of gravity may be a bit off now, so move slowly and deliberately. Remember – quality of movement is better than quantity!
Pregnancy Workout Warm-up (about 10 mins)
5 min jog or brisk walk (around block, on the treadmill, or in place in your living room)
2 minutes of puppy pose – widen knees as necessary to accommodate your growing belly
10 arm circles each direction, then 20 standing bent-arm chest flies
Pregnancy Workout Bodyweight Circuit
(about 20 mins)
Do 4 rounds of this circuit:
10 elevated Push Ups (you can use arm or chair, or even wall if you need more support)
10 chair dips
20 goddess squats – use a wide stance, make sure knees don’t go over ankles, and that knees don’t cave in (you may want to use your hands or elbows to push knees open at the bottom of squat)
10 butt blasters on each side – try to keep hips square with each other – don’t let one drop. Kick leg up as though you’re trying to raise the ceiling with your foot, then bring it back in until just in front of other knee
Make sure to support the pregnancy workout with the right nutrition. VitaMe is proud to offer Prenatal Supplements ideal for most expecting moms. The prenatal vitamin pack includes a custom multivitamin, omega 3 complex (DHA/EPA), advanced mineral bone health and vitamin D. Of course, while we always recommend consulting your physician before changing your supplement routine, this is especially important for pregnant women.