I’m now 33 1/2 weeks, getting super close! Still working out about 4-5 days per week. Mainly focusing on weightlifting to maintain muscle mass that will soon help me lose lots of Body Fat post Baby! One HUGE tip for expecting Mother’s; focus on retaining/maintaining as much muscle as you can during pregnancy. Obviously, safety and Baby first, but it is widely known that the more muscle you have, the more calories you can burn. So, if you are looking to get your physique back post pregnancy, hanging on to that hard earned muscle just makes the battle that much easier.
Today, I am going to focus on my upper-body workouts at this stage. > > Seated and upright is the best way to go! Nothing lying down on your back as we know. Most Machines are easiest & DB exercises while standing can work great too if your conscious of the weight used.. When you are this pregnant, stability can become an issue. With safety first in the front of your mind, machines can be your best friend when you are looking to maintain and isolate various upper body muscles.
I’ve found I’m good for about 5-6 exercises/ 3 sets and then I’ll determine if I have extra energy to do 10-15 minutes of Cardio Post workout or if I’m too pooped. I’ll usually take 10 minutes to stretch at the end of my workout since we all know those inner thigh muscles will need to be flexible!
Please note that I am used to this volume from pre-pregnancy. If you are not used to this type of workout, please do not start anything new without consulting your physician. At 30 weeks I made the workouts a little less volume, and have continued with a similar protocol.
This was my Upper Body Workouts, split into 2 days-
Day One – Chest/Back
Chest Machine Press x 12-15 (Usually a light set to Warm up)
DB Chest Fly on Incline Bench x 12
Seated Row Machine x 12 X 3 Sets
* No more push ups since that puts too much pressure on the Duodendum.
DB Incline Chest Press x 12
Lat PullDown Wide grip x 12
Cable Seated Wide grip Row x 10-12
Narrow grip Lat Pulldown x 10-1 X 2 x 3 Sets
* I just move as fast as I can and usually there’s a few potty breaks!
Post- Workout Cardio- I just want to keep my heart working and stay healthy, so once I hit 30 weeks Preggo I went from
4 days of Cardio to 2-3 per week, 15 minutes. Stepmill if I feel up to it, Elliptical and Walking Uphill on days I was a little more worn out.
Day Two – Shoulders, Biceps and Triceps
Standing DB Shoulder Press x 15
Barbell Bicep curls x 12
Rear delt machine x 12 X 3 Sets
DB or cable side raises x 12 each
Machine Bicep curls x 12 X 3 Sets
Dips off a bench x 10 (weighing more stinks!)
Cable Tricep Pressdowns x 12 X 3 Sets
We are in the home stretch and I am so grateful for a lifestyle of fitness and health conscious living. It has made this part of my journey much more bearable and enjoyable. Hopefully my experience will help you at some point.