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Workout Wednesday: Staying fit while pregnant

Tips from personal trainer and manager Emily Scalf, Anytime Fitness of River Garden

 

First Exercise: Crab taps

This cardiovascular exercise helps you work on coordination and balance. It allows you to get your heart rate up so you can burn more calories.

Muscles Worked: Glutes (backside), triceps (back of arms), obliques (abs)

Step 1: Sit on a mat with your hands behind you, slowly lift your hips and hold them up off of the mat.

Step 2: While your hips are lifted, take your left hand and reach across to tap your right toe.

Step 3: Alternate tapping your left and right toes for a total of 20 repetitions. The faster you perform the exercise the more difficult it will be. Repeat the exercise for 3 sets of 20 repetitions

Modified version of crab tap for beginners and pregnant women:

Step 1: Sit on a mat with your hands behind you, for slightly more advanced your can lift your hips slightly off of the mat.

Step 2: Take your left hand and reach across to tap your right toe.

Step 3: Alternate tapping your left and right toes for a total of 10 repetitions. Repeat the exercise for 3 sets of 20 repetitions.

 

Second Exercise: Plie squat, biceps curl to shoulder press with medicine ball or dumbbell:

Muscles Worked: Quadriceps (front of legs), glutes (backside), biceps, deltoids (shoulders)

Step 1: Stand with medicine ball in your hands

Step 2: Toes pointed outward making sure your knees to not pass up your toes, squat down while keeping your chest up. Stop when your hips are parallel to your knees then stand up squeezing your glutes (backside) keeping the medicine ball down in-between your legs.

Step 3: Curl medicine ball up to your chest

Step 4: Push medicine ball up over your head. That is one repetition. The faster you perform this exercise the more difficult it will be. Repeat the exercise for 3 sets of 15-20 repetitions

Modified version for beginners and pregnant women:

Same steps as above but perform 3 sets of 5 repetitions

 

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