15 Minute Pregnancy Workout | The Body Coach TV

Welcome back to Body Coach TV and welcome to my first

workout

with my wife Rosie who is 28 weeks pregnant so up to the third trimester yeah and we're getting a lot of people asking us about

pregnancy

training so I have We have to share a little typical exercise that we do together just to stay fit and strong during

pregnancy

and there are some things that you think you should avoid, just keep in mind, first of all, any kind of crunching movement is not recommended after the first trimester , so we are going to avoid it. Those or crunching and flexing the abdominal area.

The second thing is anything that impacts, you know, so you want to avoid any type of hockey sports, MMA, and the last thing is that you exercise the mat liner. It is also not advisable so that we can avoid it. Do a 15

minute

workout

, we have five exercises. I'm going to do three rounds and we're going to use dumbbells, so don't feel the need, you don't have to use weights, but if you want to get strong, Rose has been We've been doing this for a few weeks, so we're building up her resistance and with the dumbbells we're just we go back.

Yeah, so the first exercise nice and simple we'll do some squats so we start in 10 seconds nice and careful. As long as you do this little check, everything should be fine, so to get a good flat foot position, we are going to go down to the squat position and then we will stand up, so it is important to keep breathing, so as we go down, we agree that as you go down and exhale as you go up and that is very important to keep your back straight. Keep the weight in your heels as you go down, so drive with both heels together and just check the pressures you have. of movement of your hips, if you find it, it's too difficult and you hit it there, the range you don't even widen your feet and you don't have to go down, you can do it with half reps.

I know shallow reps and eventually as you build strength and your hip mobility opens up a little bit, we need to go down a little bit, perfect, so 20 second reps next exercise will be a reverse lunge. . Sophie starts from the mat. nice like this and we're going to do a reverse lunge so we're going to bring one leg back with the bed, but I feel like you have a lot more contact with the ground with your bare foot, ready, set, wait for the bell to King . On me, the back is so straight, try not to lean it forward and hit the shoulders back.

Yes, I find that when I do lunges and squats, I move that very thick rubber sole. In some, some have a good balance and I think it's important, you know. I have very good stability and everything must be controlled if you don't want to lose weight just do

body

weight let's see how we are doing these reps very slowly so Rosa during pregnancy Mindy how to stay fit we weren't doing much resistance training in which we have made much more difficult, so lose the weight, yes, what did you do during pregnancy? Now the next exercise I'm going to do is a glute kickback, so the

minute

20 seconds on each exercise, so needle on each buttock, so this exercise really working your glutes, so try to bring that foot up to the ceiling like you're really I was squeezing your glutes to achieve that purpose, we'll do 27 on each side and then we'll swap, it's 40 seconds per round, okay, so changing your size, I do the same with the left. leg you did bar look at the peloton you're on a bit of cycling yeah sorry hello in other words seconds and relax yeah this time it's been lovely to see how to get home unless the heroes are somewhere YouTube worked really tweak it e Even if the finishes I see that means a nap on the stairs, but I'm still finishing, honey, even if she's about to yes, now we're doing push-ups, so down on the floor again, nice slow reps, now you're learning with the ground and then you push, so breathe. and way down and then exhale contract G and again slow reps and then hopefully keep your core nice and strong and it's important not to arch your back too much, you can go straight back, you can write the last few reps and again if you can.

Don't go all the way down and you can do half reps, you know, small ones and reps just do that and you're blowing off steam, you'll build strength. Is it difficult for you? Perfect, it's actually a small thing, yeah, right, so next time it's again. let's do shoulder credits now, let's just show when you do punches, obviously, we're with your abs, belly and weight forward, that makes your butts lean forward, so that's actually your glutes, actually , the glutes, that's it and then you press. A shoulder press is perfect and it even works for me. It's important to avoid that pelvic tilt, so squeeze your glutes and press nice and high.

Check which one is the head. This is great for upper

body

strength, so your basic movements, but done with good form, are good. control you know we work on the legs, lower body and upper body if you do this circuit you will feel great after this we are going to do two more rounds take the reps so that's our first round , so you know what's coming. Let's do the same five exercises. Now we're going to do the same thing again. 40 seconds with 20 seconds rest. You stay hydrated now again. If you want to hold, you can hold a kettlebell, you can hold one.

You know, down towards the chest. or you could just do body weight, you're set, I think whatever works for you and again, you really like the control, don't just go down and bounce, you know, that's slowly down, you also get a pause in the part. bottom of the pause, so ten. more stepping on the clock, take your time and it's all about preparing yourself for what is really a workout, you know, the last birth is a physical experience, I mean, you can describe it better, but there is a long, long day, with a lot strain. that I must have work so that the stronger you can be, I think the more and you look at the universe about giving birth again, are you excited?

Music for that same day, yes, yes, you like what you look at them in the next last few seconds, five seconds to Concentrate on your technique and wait at any moment if you want to put the dumbbells and you can do the same with the body weight, it's okay, go down to the ground to the back kick, so go back to the glutes, so drive the knees from there, let's squeeze. and try not to rotate your hips try to stay steady I'm just bringing that right foot up towards the ceiling what muscle did you feel when you were giving birth?

There are certain muscles that work more like the whole body is working at the same time changing everything we have that 12 yeah yeah Greenie helped us sleep and there was a screen for the bed yeah it's kind of like positive affirmations about that your book that we know that many say that you give your birth body, oh yes, of course. It's good to keep those powerful things in mind, you know when you anticipate pain, you think about it, it becomes a way of physically working on the body, so when you know we did all that amazing Pitman birth, the last design of your body, a design to give birth to them. actually yes, because we know we agree with the guy knowing that the mild contractions we had in the hospital were like three inches.

I don't like doing good to last five seconds. It won't be pleasant. Well, it's hard because it really really. take it a while ago that's good for your chest and your arms triceps, okay, so okay, so here we go, the second series of shoulder crafts will face the camera, the number of glutes, we don't know, we don't have the gender, why our length? Say oh boy, Rosie wants another girl, but obviously for whatever reason it's exciting when I convinced myself to break up with you as a guy and when she came out to leave, I burst into tears, laughing but crying at the same time.

I'm glad you can. Anyway, I'm not happy that she did it for five seconds. We've debated before we start whether we qualify to use these, but that's half on the shoulders, okay, so the third set, so the squats again, the next thing is on the side just to show you the technique, so wake up. shoulders squeeze your buttocks the guitar to squeeze your butt she comes on top I always know it's that you hold your breath too long yes love many of my friends don't when I send boxing or any kind of worker work topic I love I can' No It seems to hold up, yeah, yeah, ah, like I was doing it to help sexual attention, that's the one, yeah, what's the thrusts again?

You don't run forward, backward, straight and with your arms down at your sides, your shoulders back and say that big step back, so all day I put on. on the beach this morning, I guess I can't wait, I can't wait for the day when we have my first workout together, learning to do squats, yeah right, it's brilliant last one, so last few seconds on this one, like that what... I'm throwing those dumbbells, put them down so you can see the lipstick for a minute, it's not at all intense with my fast heart rate. I'm sweating but this is not body building and I just think the fitter and stronger you can get.

You know that box that works, we better here we go oh, I'm going to keep my leg straight first. I need to be told to do it, but if I never do an evaluation now to get pilots again, okay, turn the crosshairs to aim. I want to start sharing these workouts with Rosie. I really want you to know that you should be confident when exercising, don't get discouraged because it's that thing where you can only do what you did before you got pregnant, but you can do it. you know pregnancies are not about white gloves, that's a kick, it's not about you not losing weight or burning body fat, but it will help you get stronger, it will help you, you know it mentally, it will help you feel happier, with more energy, you notice that it is exhausting. again being pregnant just like the days when you don't have to say well the days you do you always feel better like dengue yes maybe yes I mean it will be the first time you are not the most motivated person but when you do it and always come out with a big smile and you will never regret it D, so for Interactive watching this I don't have the motivation.

I always say motivation is really waiting, waiting with you at the end of the workout, that's how you feel, you know. when you have done the exercise it is the theater you know that you have to achieve something you feel good you feel happy and I think you know that a lot of things are happening in the body when you are new to this it will help that XO can only be something so positive in the last five seconds, so I hope this is helpful and helps you, yeah, you know, stay in shape and at the end of the day, if you're doing bodyweight, you can build things there, maybe you can do that, yeah, thank you.

To stay fit during pregnancy, obviously, always start with the official and everything ready, so the last step is the shoulder press and don't feel like you have to do it every day either. I think you know if you can try to do three sessions a week. It would be great to think of three, that's fine, yes, that's probably what Rosie does for free a week before, but you also do the odd barre class, that means you have time, which means 20 seconds left, now it lasts five seconds, the last couple of repetitions, yes Please comment below, let us know that we would like to see more, but I think now that we have done one, we will have that confidence: I have to know, do more chefs and their work like we do when Go back to England too, but I'm talking about your mixes.

I saw your gym once training like the day before. She was you. You know, you don't have to be a gym tough. You can do classes. You can do workouts at home, but hopefully for those. of you who don't want to go to the gym, this would maybe be helpful and we'll have a bunch of moms and we'll play on the Internet and I feel breaks, oh, thank you very much and I took advantage of things, another workout with me and Rosie at Buddy Buddy. thank you hanging what tv the body xev