My pregnancy workout routine @ UNIFIT Gym

During pregnancy, exercise works wonder for both you and your baby. According to the American College of Obstetricians and Gynecologists (ACOG), exercising during pregnancy can lead to a lower incidence of preterm birth, cesarean birth, excessive weight gain, gestational diabetes , preeclampsia and lower birth weight. It is also an excellent way to maintain physical fitness, reduce stress, manage symptoms of depression and anxiety, reduce lower back pain and improve postpartum recovery.

What are the best exercises I can do while I am pregnant? I prefer strength workouts which help maintain and build my muscles. Stronger and more flexible muscles, in turn, help me to bear the weight I gain throughout my pregnancy and protect my joints from injuries as my ligaments relax. As long as you get your practitioner’s green light to work out, here are some strengthening exercises I do :

Rear Delt

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Working out is great for you and your baby – as long as you take a few precautions. Before you lace up your sneakers and hit the track, make a pit stop at your practitioner's office to get the green light on workouts. In fact, it is advisable for 20 minutes of some sort of physical activity at least 3 days a week, all the way through your pregnancy (house chores count ๐Ÿ˜‰). There are a few exercises to avoid, such as exercises that involve lying flat on your back, advanced abdominal moves like full sit ups or double leg lifts, hot yoga, back bends or other contortions, jumping, and excessive stretching. Maintaining good posture during pregnancy is very important. Strengthening the back muscles can effectively help prevent and decrease back pain. A certified pregnancy personal trainer is essential to make sure the exercises expectant moms are performing is injury free and safe for you and baby. Ensure that your chosen personal trainer is trained and certified, and expertly qualified to guide and advise you in the formulation of your pregnancy fitness plan before you hit the gym. personal trainer : @chewkaipin sportswear : @underarmour . . . . #fitness #fitnessmotivation #flyingindanceispregnant #nicolefuxfitness #pregnancy #pregnancydiary #pregnantworkout #bump #pregnantfitness #gym #gymmotivation #gymlife #gymlifestyle #momsofinstagram #fitnessjourney #unifitgym #personaltrainer #underarmour #underarmourshoes #workout

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Battle Ropes

Chest Fly

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How much weight should you gain during pregnancy? The doctor recommends gaining between 7- 15kgs during pregnancy for the average woman. But that is just that, average. The truth is that we all need to gain a different amount because some women who might have begun pregnancy as underweight might need to gain more than the recommended textbook amount and the same goes for women who started their pregnancy obese as they most likely need to gain less. In my case, the doctor advised me to gain a maximum of 10kgs for my second pregnancy due to the previous c-section. The amount of weight you should gain depends on your weight and BMI (body mass index) before pregnancy. You should gain: 7- 15 kgs if you were a healthy weight before pregnancy, with a BMI of 18.5-24.9. 13- 18 kgs if you were underweight before pregnancy with a BMI of less than 18.5. 7- 11 kgs if you were overweight before pregnancy with a BMI of 25-29.9. 5- 9kgs if you were obese before pregnancy with a BMI of over 30. Not sure about your BMI, use this link to calculate your BMI, you should use the BMI before you have begun your pregnancy: https://patient.info/doctor/bmi-calculator-calculator#:~:text=Body%20Mass%20Index%20(or%20BMI,or%20BMI%20%3D%20Kg%2FM2. What rate should I gain this weight? 0.45-2 kgs during the first trimester Approximately 0.45-0.9 kgs per week in the second trimester Approximately 0.45-0.9 kgs per week in the third trimester So far, I am on track, only gained about 0.9kg in my first trimester. Big claps for myself! I don't count my calories intake, I hate it. I firmly believe in listening to my body during pregnancy and eating only when my body says its hungry. All I do is pairing my balance and healthy diet with a safe prenatal workout plan. Jia you mommies! xoxo, Flyingindance personal trainer : @chewkaipin sportswear : @forever21 . . . . #fitness #fitnessmotivation #flyingindanceispregnant #nicolefuxfitness #pregnancy #pregnancydiary #pregnantworkout #bump #pregnantfitness #gym #gymmotivation #gymlife #gymlifestyle #momsofinstagram #fitnessjourney #unifitgym #personaltrainer #workout

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Overhead Pressing

Step up Exercise

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็‚ซ่€€ไธ€ไธ‹โœจ ๆ€€ๅญ•26ๅ‘จ๏ผŒๅช้‡ไบ†2 ๅ…ฌๆ–ค๏ผ็ ดไบ†่‡ชๅทฑ็ฌฌไธ€่ƒŽ็š„่ฎฐๅฝ•๏ผŒไธบ่‡ชๅทฑ็š„ๅŠชๅŠ›ๆ„Ÿๅˆฐ้ช„ๅ‚ฒใ€‚ๅคงๅฎถๅฟซ็ป™ๆˆ‘้ผ“ๆŽŒๅ•Š๐Ÿ‘๐Ÿป! Step up exercise is good for pregnancy, it strengthen your thighs, hip flexor, hamstring and gluteal muscles. Make sure that the platform you are using is secure. Technique : 1. Start by standing with your feet a little less than shoulder width apart, about a foot in front of a step which is approximately 12-18 inches high. 2. Keep your back straight and bend slightly forward,step up with your left leg. 3. With a steady and controlled motion, slowly pull yourself up onto the box using only your left leg. 4. Step down off the step with your right foot first and then left foot and return to the starting position. 5. Repeat this action, alternating the leading leg each time. 6. Do approximately 20 to 30 total repetitions. Gym @unifitgym.my PT @chewkaipin . . . #flyingindance #flyingindanceispregnant #pregnancyjourney #pregnancylife #prenatalworkout #fitnessblogger #fitness #fitnessmotivation #fitnessjourney #pregnancyworkouts #stepupbox #exercise #gymlife #gym #nicolefuxfitness

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Although staying physically active during pregnancy is beneficial for both mom and baby, make sure mommies also listen to your body and stop if you feel any discomfort or pain. And as always, talk with your practitioner if you have any questions or concerns about how your body is responding to your exercise routine.

Safety tips for exercises while pregnant : drink plenty of water before, during and after exercise, wear supportive clothing , avoid contact sports and hot yoga, don’t become overheated (especially during the first trimester) and avoid lying flat on your back for too long during the third trimester. Here are 4 simple pregnancy exercises I did for my second trimester :

Check out my Ig stories for my entire pregnancy workout routine here.

A pregnancy personal trainer is a great aide, Mia from UNIFIT Gym is an educated and highly capable fitness expert who keeps me on track and help me achieve my optimum fitness levels while pregnant. Cultivate a pregnancy fitness plan with UNIFIT Gym for a healthier pregnancy and a more robust and active postpartum experience.

For more info :
Instagram: unifitgym.my
Facebook : UNIFIT GYM
Website : https://www.unifitgym.co
Email : info@unifitgym.co
Contact number : +60 16-373 7766

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