Prenatal Workout with Renee Peel of CRUNCH

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Whether you’re a workout buff or just starting out, exercising while pregnant is a whole new ball game. Staying fit and active is important during pregnancy. I attribute all of my smooth pregnancies and deliveries on the fact that I worked out. However, many modifications are necessary, therefore attending a prenatal class, letting an instructor of a regular class know you are pregnant so they can show you modifications or working with a personal trainer that specializes in prenatal exercise is extremely important.

I was lucky enough to have a workout session with Renee Peel, certified personal trainer, at CRUNCH gym in Hoboken, New Jersey. Renee is a mom of two so she knows what it’s like to be pregnant and workout. She is very knowledgeable on prenatal exercise and the one-on-one training was so amazing. Not only was she able to show me modifications that worked for me and were at my fitness level, she was also very helpful in correcting my form and making sure I used proper technique. Below are some tips from Renee along with a great prenatal workout that you can try on your own or with the help of a trainer.

“Working out while pregnant has so many benefits….too many to name! The best for me was that it made me feel sexy and energetic at a time where both those things are tough to feel! And, my recovery was so much better as a strong mom!” – Renee Peel

But you need to remember a few very important things:

1. Slow and Steady. This is not the time to overdue anything.

2. Stay hydrated and take breaks as needed. You should be able to hold conversation when exercising.

3. Increased relaxin hormone during pregnancy makes your joints more prone to injury. Avoid High impact exercises

4. Blood volume and cardiac output increases- avoid holding your breath!

5. After the 1st trimester Avoid exercises lying on your back. Work on standing core strengthening exercises instead.

6. LISTEN TO YOUR BODY! Keeping yourself and baby healthy are the most important things!

Prenatal Exercise Routine designed by Renee Peel of Crunch:

During my session Renee noted reps and sets to use as a good pregnancy total body workout. She said that she would typically start with foam rolling and some kind of light warm up (a 5 minute walk on the treadmill).

We started with Tail wags (sitting on a stability ball and moving hips from left to right – like a dog – see image) and Pelvic Clocks (moving hips in a circular motion – 10 in each direction) on stability ball – 1 set of 20 each – work these in between Exercise Groups 1 and 2, see below…

When using a stability ball make sure it is the proper size.  Renee said that when sitting on the ball, legs should be at a 90 degree angle.
When using a stability ball make sure it is the proper size. Renee said when sitting on the ball, legs should be at a 90 degree angle.

Tail wag to the right
Tail wag to the right
Tail wag to the left
Tail wag to the left

GROUP 1

Pelvic Clocks and Tail Wags- 1 set of 20 each

1a. Bilateral and Unilateral TRX Rows- 2 sets of 12 reps Bilateral and 1 set of 12reps unilateral- 6 each side

Bilateral TRX Rows
Bilateral TRX Rows
Unilateral TRX Rows
Unilateral TRX rows

1b. Unilateral Horizontal Cable Row- 3 sets of 20- 10 each arm
Unilateral Horizontal Cable Row
Unilateral Horizontal Cable Row

1c. Body Weight Squats- 3 sets of 12 to 15 reps – sorry no image, these are standard squats, legs should be shoulder width apart. Toes should face forward, however as your bump gets bigger, turning your toes out on a slight angle will feel more comfortable.

Pelvic Clocks and Tail Wags- 1 set of 20 each

GROUP 2

2a. Single Leg Hip hinge and static hold- work up to balance and hinge on one leg for 45s to 1 min- 3 sets

Single Leg Hip hinge and static hold
Single Leg Hip hinge and static hold

2b. Split Squats- 20 reps- 10 each leg
Split Squats
Split Squats

2c. Modified Side Plank- 30s hold on each side
Modified Side Plank
Modified Side Plank
Modified Side Plank
Modified Side Plank

Pelvic Clocks and Tail Wags- 1 set of 20 each

This was an amazing workout. It may look easy, but believe me it wasn’t. It was very challenging, but I never did anything that made me feel uncomfortable. Renee was able to evaluate my personal fitness level to make a routine that works for me. If you want to try a Personal Training Session at Crunch click HERE

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