Exercising before pregnancy

Pre-Pregnancy Workout PlanIt’s no secret that in our society, technology and desk jobs have made us slightly lazy.  In fact, the CDC says that the average height, weight, and waist circumference for women 20 years of age and older in the United States are as follows:

  • Height-5 feet 3.8 inches
  • Weight- 166.2 lbs
  • Waist circumference (inches)-37.5 inches

What does this tell us? Most people are not exercising regularly, and we have some major work to do!  If you’re thinking about starting a family, you probably want to give your baby the healthiest start possible.  A healthy start involves reducing your body fat and strengthen your frame.  As a certified personal trainer, my suggestion is going to be a progressive approach that increases intensity of your workout over the course of several weeks.

Pre-Pregnancy Workout Plan

In the first one to two weeks , I recommend focusing on conditioning. The idea is to feel like you’ve done some work, but notto go all out (just yet.) Lets just assume that you don’t have a gym membership and that you are going to rely on using your own bodyweight for resistance.

Week 1: complete 3-4 days this week

  • Begin with a brisk 20-30 minute walk or light jog outdoors

Complete 2-4 rounds of the following without rest:

  • 10 modified push ups
  • 20 body squats
  • 20 russian twists

Week 2: complete 3-5 days this week

  • If your not jogging by now give it a try, but a fast walk will also work

Complete 3-4 rounds of the following without rest:

  • 15-20 modified push ups
  • 25-30 body squats
  • 25 russian twists
  • 10 straight leg lifts

Week 3: complete 3-5 days this week

  • continue to walk briskly or jog for 20-30 minutes

Complete 3-5 rounds without rest:

  • as many full length consecuative push ups as possible followed by as many consecuative modified pushups as possible
  • 15 squat jumps
  • 25 russian twists
  • 30 second side planks

Week 4: complete 3-5 days

  • Time to pick up the pace! 20 minute run

Complete 3-5 rounds without rest:

  • full length push ups (as many as you can in row) followed by the modified in the same fashion
  • squat jumps 20-25
  • Russian twist 25
  • straight leg lifts 20
  • oblique crunch 20 each side

That should be enough to get you well on your way to shedding some body fat and feeling great!

Comments Are Closed