Pregnancy-Approved EASY Workout!

Are you pregnant or just had a baby and are looking for a safe and quick workout?If you answered yes to either of these questions, this is the post for you. No worries if you don't fit into either of those categories because you can do this workout too.
I love encouraging others in their fitness journey and I am grateful to Kaitlyn for the opportunity to share my passion with you! I am a certified personal trainer and yoga instructor and I am excited to share a workout with you today.
You will need a chair and possibly a set of weights, or you can hold your baby for the squats. If you are in your 3rd trimester you have a built in weight with your baby bump.Let's check out the exercises.

Squats:Targets: Glutes, Quads, Hammies, Core

1. Place your feet shoulder-width apart or slightly wider. Hands down by your sides holding your weights.
2. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Lower down so your thighs are as parallel to the floor as much possible, with your knees over your ankles.
3. Press your weight back into your heels. Return to starting position and repeat.

Single Leg Triceps Dips: Targets: Triceps, Core, Glutes

1. Position your hands shoulder width apart on a chair. Move your booty in front of the bench with your legs bent and lift and extend one leg. Modification: leave both feet on the floor.
2. Straighten out your arms and keep a little bend in your elbows. Now slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90 degree angle. Be sure to keep your back close to the chair.
3. Return to starting position and repeat.

Plank or Mountain Climbers: Targets: Core, Shoulders, Glutes, Quads, Hammies

1. Starting in plank make sure wrists are under shoulders and tuck your tailbone under so your low back does not arch
2. You can stay there or bring one knee forward under the chest.
3. Keeping hands firmly on ground, engage your core and jump switch the legs. This is 1 rep. Repeat.

As a mom to an almost 1 year old, I know how hard it can be somedays squeezing in a workout. Each exercise will target your core, so remember to keep your ab muscles contracting in to your spine at the same time you are engaging the muscles in your pelvic floor. Get those kegel exercises in ladies, you can never do enough ;).For the squats, tri dips (make sure you do each leg), and mountain climbers you will perform the following reps:

• Beginner: 10 Reps
• Intermediate: 15 Reps
• Advanced: 20 Reps

If you are skipping the mountain climbers hold plank pose for the following times:

• Beginner: 20 Seconds
• Intermediate: 40 Seconds
• Advanced: 1 Minute

You will repeat this for 5 rounds. Depending on how many reps you choose to perform for each exercise this workout will take at it's longest 15-20 minutes. As always, if you are starting a new exercise routine, make sure to consult with your doctor. 
Have a great and fantastic workout friends!xoxo, Tamara
If you are looking for some health and fitness motivation or new mama encouragement follow The Workout Mama on bloglovin, tweet with me on twitter @theworkoutmama, or like my page on Facebook.
"Each day I rediscover what my body is capable of doing."
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