Prenatal Personal Training: First Trimester
I got news that a client of mine is pregnant! Wow! My first pregnant client.
When I found out, I was super excited and honored to help bring a new life into this world.
In a way, it kind of feels like I'm a midwife. Lol
As silly as that sounds.
Looking after the health of my pregnant client and her baby has now become my number one priority.
SIMA
Sima and I started training at the end of summer in 2016.
She's what you would call a “runner.” Her weekly exercise routine consists of running 20-30 miles, plus weight training in between.
When we train our main focus revolves around strength, agility, and muscle toning.
She has come a long way since we first began, breaking many of her own personal running records and ability with weightlifting.
She is one of my top performing clients and I enjoy every second of every sessions.
It's now 2017 and things have changed a little, she has a baby on the way.
As her trainer, it is my number one job to make sure Sima and the baby are safe.
During our sessions, I call the shots so it's very important that we do the right exercises.
It's imperative that I remain super present and focused during every session.
For the next nine months I'm not just training Sima anymore, I'm working with the baby as well.
THE PLAN
After doing some extensive research I learned that childbearing makes women become pronated.
Pronation is when the weight of the baby pushes a woman's muscles forward.
This is because the fetus sits in front of the body. As the baby continues to grow the more at risk a woman is to pronation.
Pronation can cause pressure on a woman's lower back during pregnancy, resulting in pain.
Sima and I will continue her second-trimester with posterior exercises.
This means working out the backside of her body. Focusing on the muscle groups like her back, glutes, hamstrings, and calves.
As the baby continues to grow her lower back will be ready to withstand the weight.
Our Strength Routine
Super Band Rows 2 x 20
TRX Rows 2 x 12
Standing Reverse Flys 3 x 10 8-12lbs
Single Arm Rows 4 x 10 12-20lbs
Alt. Shoulder Press 3 x 10 8-10lbs
Seated Curls 3 x 12 8-12lbs
Squats 2 x 20 0-20lbs
Clam Shell w/ bands
Abductors 2 x 29
Cardio
Steady-state elliptical for 30-40 min 2-3 times a week.
CORE
Are crunches bad for the baby?
Since we have a little bun in the oven, direct crunches are not the exercise of choice.
We will be incorporating different variations of planks.
These core stability exercises are great for pregnancy and keep pressure off the baby.
Plank exercises use deeper abdominal muscles (Transverse Abdominals).
Strengthening these muscles are great for the preparation of birth.
Sima and I will continue this routine for the next two month, until the second trimester.
As the baby continues to grow we will modify some and slow down on others but we'll continue to focus on balance, stability, and strength throughout her entire pregnancy.