Trainer and wellness coach Bec Wilcock announced the arrival of her gorgeous new baby Beau Patrick to her 54,000 Instagram followers this week.
Thank you for reading this post, don't forget to subscribe!Curious to know how this ultra-marathon runner stayed in such great shape with her first baby on board, we caught up with the Blackmores ambassador to get the lowdown on her 8 tips for staying fit through pregnancy, plus she also shares some great exercises to get you started.
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- Know your body and your limits. When I found out I was pregnant I made a list in my diary of all the different movements and types of exercises I had been doing over the last year. This refreshed my memory and helped me not to introduce any new exercises in to my “training for two” program.
- Know what motivates you. I found having a weekly fitness and nutrition routine kept me motivated and mentally strong throughout my pregnancy. It also kept the bub healthy and happy too.
- Stay Hydrated. Carry a water bottle with you, whether you’re heading to the gym or going to bed.
- Get the right nutrients, vitamins and minerals. Every morning I take a probiotic, iron, primrose oil, fish oil and a Blackmores pregnancy supplement to ensure bub and I get adequate folic acid, iodine, iron, DHA, vitamin D3, B to help feel my best and give my body the energy it needs .
- Know when to slow down or stop! From trimester 1 to birth, I listen to my body and accepted the days I needed to slow down or stop.
- Workout gear. Make sure you wear a support bra that fits your new breast size and check you’re wearing the correct shoes, that are the right size and comfortable – this can be a game changer for your whole body.
- Break up your workouts by reducing time. For example, do a 30 minute walk in the morning and a 15-20 minute body weight circuit in the afternoon.
- Know your target weight. Knowing my healthy weight range guided me week to week with my pregnancy. This way if I was ever underweight or gained weight abnormally fast I could consult my doctor about it.
https://www.instagram.com/p/BN7fAGogPoj/?taken-by=becwilcock&hl=en
Baby bump favourite exercises
- Walking
- Swimming
- Resistance Training
- Yoga
- Pilates
- Running/Jogging (until 30 weeks)
- Modified HIIT sessions (working up to 70% of your max effort)
- Mobility (Stretching and foam rolling)
Top 5 resistant training movements (gym or home)
- Sumo squat (holding 1 Dumbbell or Kettlebell)
- Static Lunge with bicep curl (using Dumbbells)
- Bent over row (Dumbbells)
- Kneeling Triceps extensions (1 Dumbbell)
- Bench push ups
Top 5 floor movements (mobility warm up)
- Cat to cow
- Bird dog
- Hip openers
- Downward dog
- Warrior pose
