We offer to your attention a variety of program for pregnant women: Prenatal Barre. Suzanne Bowen built the complex of 15 workouts for the qualitative development of the body during 9 months.
Program description for pregnant women Prenatal Barre with Suzanne Bowen
Probably difficult to find a more diverse program for pregnant women, what made us Suzanne Bowen. Her complex Prenatal Barre consists of 15 exercises that will help you to work out all the muscles of the body. And do it as safely as possible. Workout of Suzanne is based on elements of ballet, Pilates and classic fitness. You will practice near the machine and to perform simple movements to study problem areas. Regular classes for this course will not only transform your body but improve your health for 9 months.
Along with Bowen’s program demonstrate girls who are expecting a child. All the exercises selected for this course, safe to practice during pregnancy, but pre-workout is better to consult a doctor. The program takes place at a slow pace, Suzanne detailed comments for each exercise. The coach and the team doing next to a ballet bar, but you can replace it with a stable chair for your height. You need to deal with barefoot.
Thus, the program for pregnant women Prenatal Barre consists of 15 exercisesthat you can perform in any order and sequence. However, you should always start with warm-up.
1. Warm Up (3 minutes). Warm-up that will warm up your body and stretch your muscles before exercise.
2. Prenatal Barre (35 minutes). Full ballet training for pregnant women, where you first work out your upper body, then lower body and finishing with corset muscles. May even be performed as a standalone program. You’ll need a pair of dumbbells from 0.5 kg.
3. Arms (10 minutes). This part involves the work on the muscle tone of the arms, shoulders and chest from a sitting position with dumbbells. Additionally used the fitball, but it is quite possible to replace the stool.
4. Arms & Middle Back (10 minutes). Strengthening the muscles of the arms, shoulders and mid-back with light weights.
5. Thighs & Seat (25 minutes). Quality exercises for thighs and buttocks at the machine that will help you to get rid of the ears, cellulite and flabby butt.
6. Thighs & Seat 2 (6 minutes). Exercise ball for lower body, are performed on the Mat.
7. Thighs (10 minutes). This complex is designed for the front and back of the thigh, performed at the machine.
8. Thighs 2 (20 minutes). Continuation of exercises for the hips at the machine, but using the ball.
9. Total Body (40 minutes). Another full workout for the upper and lower parts of the body. Part of the exercise takes place at the machine, the part with dumbbells.
10. Total Body 2 (15 minutes). Short version of the programme for pregnant women, which is designed for the entire body.
11. Interval Cardio (20 minutes). Easy interval cardio for fat burning and strengthening the heart muscle. No shock, only low-intensity exercises to increase heart rate.
12. Compound Target (13 minutes). Complex exercises to develop simultaneously several muscle groups of the upper and lower parts of the body. You will also need a dumbbell of 0.5 kg.
13. Lunges (15 minutes). A series of attacks with the support of the machine to strengthen the thighs and buttocks.
14. Pelvic Squat (5 minutes). Short video demonstration of squats near the machine.
15. Relaxation Stretch (7 minutes). Relaxing stretching will help you breath and soothe your muscles. Is performed while sitting on a fitball.
This efficient program for pregnant women will not only help maintain your figure during 9 months, but will improve your health, reduce the burden from the back to elaborate a technique of proper breathing and will prepare you for easy birth.
Also read about an alternative program: Fitness for pregnant women with Leah Disease.