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Prenatal Workout for Balance, Grace and Strength at 25 weeks

Instructor: Kristine Chaussard
Level: All Levels, Prenatal Friendly
Focus :  

This prenatal workout focuses on both lower and upper body strength while also creating grace in your movement. You will work your standing balance and strength, focusing on hips and legs. Likewise we will work spine lift and lengthening along with arm strength and shoulder girdle stability. No abdominal exercises will be in our workout today as we are avoiding those for our mom and it is time to let those muscles lengthen to provide more and more space for baby. Hip opening and decompression will also be at the end of our session today allowing for release of tensions.

💟 If you are a teacher, here are some ideas of moves everyone can do both on the TRX and the Reformer.

  • ❇️ Always check with your doctor before starting any exercise program. 
  • ➡️ IF you are a mom and you have any particular restrictions or concerns in regards to certain exercises please reach out to us directly via contact@gone-adventuring.com or drop a comment below and we will do our best to help you so you can move confidently and feel strong!
  • ✳️ Before beginning, remember these things:
  • Start small and slow. Breath deeply and intentionally through each movement.
  • Be aware of unstable joints as the prenatal hormone Relaxin is in your system.
  • Drink a lot of water!
  • Make sure to be getting good rest.
  • STOP if you feel ANY pain and, when in doubt, call your OB/GYN.
Equipment Needed :  

Suspension system (we use the TRX) and the Reformer.

➡️ IF you only have 1 of these two pieces of equipment then please join us for the one that you have!

The Course of this Class :

We start with roughly 19 minutes on the TRX, squats with a tricep row lead into curtsy lunges. Reverse lunges lead into standing stars with a twist. Next, we move over to the Reformer for our last 20 minutes. We’ll continue with tricep rows and squats adding in rotation to the spine. Lat pulls working with standing single leg balance move into stars. Moving over to the carriage for arm work including: chest expansion and kneeling side arms. Get ready to finish with side lying legs including hip circles and running.

Always listen to your body during this prenatal workout. If anything makes you feel uncomfortable adjust your spring or range of movement or skip that exercise. Every pregnancy is unique as is each day, give yourself and your body grace.

I will be accompanying our mom Hallie through her 2nd pregnancy in this prenatal workout, although we will follow most all general guidelines so these workouts may be followed by anyone, each workout will be tailored to her needs. If you are coming into your pregnancy having been very active and fit, you may prefer some more challenging workouts. For this, please write me directly, address to Kristi at contact@gone-adventuring.com and I will be sure to hand select existing workouts that will respond to your current needs.

Repeat this workout as many times as you like. Make it your own, take it at your pace, up or notch down the difficulty as you see fit.

Let us know below in comments how you liked class and if it has helped you as well as any questions you may have. 👇🏼

Class Level :  

1st – 2nd trimester Prenatal. Beginner – Intermediate. 

Goals :  

Strengthen the lower and upper body to support the growth of baby and all the stretching and pulling that is happening in the body. Find grace in movement not just for the session but throughout daily activities. Relieve undue pressures and tensions. Strengthen glutes, hips, quads, hamstrings, legs, arms and shoulders. Stretch the spine. Increase blood flow, oxygen and circulation.

Check out our other Prenatal and Postpartum classes : 

Prenatal/Postpartum

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