Training regularly on the TRX will prepare you for any physical challenge in sport or life, including one of the most demanding activities of all---having a baby!
NOTE: The following exercise program and recommendations was designed for healthy and active pregnant women with no physical complications, before you begin this or any physical program consult with your doctor .
1st trimester: The limiting factor here is primarily how the mother might feel. It is important in this phase to think ahead to how your body will be challenged in the months to come. Increasing core strength will help control the pelvis and reduce back pain as the mother's centre of gravity begins to shift as the fetus grows. Single leg strength and glute activation are also great things to focus on in this period as they will be challenged as the pregnancy progresses. It is also a good time to begin to prepare for all of the lifting that will be added once the new baby arrives.
2nd Trimester: There should be no supine exercises in the 2nd trimester and more rest should be incorporated between sets and exercises. Because of changes in the center of gravity the Suspended Lunge might need to be dropped from the program in the 2nd and 3rd trimester. Focus on making movements slow and controlled. As pregnancy progresses, the TRX Single Leg Squat should be removed from the program and replaced with a TRX Balance Lunge.
3rd trimester: Give the below TRX workout a try and use this Labor Day to get functionally fit for your "labor" day!
|
Exercise |
Reps |
| Frog Squats |
10-15 reps |
| Wide Stance Hip Hinge |
10-15 reps |
| Cats and Cows |
10-15 reps |
| Assisted Lunge |
10-15 reps each side |
| Tricep Curl |
10-15 reps |