Trainer and wellness coach Bec Wilcock announced the arrival of her gorgeous new baby Beau Patrick to her 54,000 Instagram followers this week.
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.
https://www.instagram.com/p/BP_Wc4eggRv/?taken-by=becwilcock&hl=en
- 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
