Dalton Wong's Second Trimester Exercise | My Baba

The second trimester is a great time to focus on a consistent exercise programme.  Exercise can help maintain a healthy sleep pattern, increase energy levels, prevent excess weight gain and also prepare the body for labor.  The following combination of exercises will help strengthen the following:

1)   Legs – Having strong legs is vital in supporting the extra weight gained by each week of pregnancy.
2)   Core – Abdominal strength is crucial in supporting your lower back and can help with contractions due to better muscle control.
3)   Back – Having a strong “mid” back will help maintain correct posture and can help prevent head, neck and shoulder pain.

TwentyTwo Exercise Combination Squat-Standing T

Squat

1)   Start with feet shoulder width apart with toes, knees, and hips in a straight line and arms resting by your side.
2)   Gently draw your belly to your spine and gently contract your abdominals.
3)   Slowly lower your body simultaneously moving your arms out in front of you.   Your weight should be slightly on your heels as if you were going to sit on a chair.
4)   Keeping the chest up at all times lower your body as low as you can go keeping correct form trying to at least get your thighs parallel to the floor.
5)   Slowly push your body back up to the start position keeping weight through the heels.
6)   Rest your breath. Perform 15x

Standing T

1)   Start in the same position as above, this time hinge at the hips so that your torso is slightly forward and arms out-stretched in front of you. Weight should be equally distributed between both feet keeping a nice neutral curve in your back.
2)   Gently draw your belly to your spine and gently contract your abdominals.
3)   Slowly draw your shoulder blades together, keeping the thumbs up bringing your arms into a T formation.
4)   Return to back to the start position and reset your breath. Perform 15x

*Try and perform 2-3 circuits

Dalton Wong

Twentytwotraining.com

ALWAYS SEEK THE ADVICE OF YOUR PHYSICIAN OR OTHER QUALIFIED HEALTHCARE PROVIDER REGARDING ANY MEDICAL CONDITION AND BEFORE STARTING ANY NEW DIET OR EXERCISE REGIME. 

 

 

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