| Exercising during pregnancy has been shown to have | | | | fashion. Rest as long as you need to catch your |
| many benefits for women. So if your doctor approves | | | | breath between exercises and perform two to four |
| of exercise, then the kettlebell is the perfect tool to | | | | sets per workout. |
| keep you feeling fit and healthy during a pregnancy. It is | | | | So your first circuit might look like this: |
| also a great way to reclaim your fitness levels after | | | | One Arm Swings x 8 left, 8 right |
| the pregnancy. | | | | Clean and Presses x 5 left, 5 right |
| Prior to discussing a kettlebell routine for pregnant | | | | Single Kettlebell Front Squats x 8 |
| women, we must establish some guidelines for training. | | | | Kettlebell Bent over Rows x 5 left, 5 right |
| First, pregnant women should not overdo it when lifting | | | | Repeat two more times. |
| weights. Start using a lighter kettlebell than you normally | | | | Exercise during pregnancy has been shown to help |
| lift. Stop exercising when you feel fatigued and keep | | | | pregnant women with back pain, weight control, stress |
| your workouts to 30 minutes or less. A general rule | | | | reduction, reduced constipation, and improved digestion |
| would be to avoid elevating your heart rate higher than | | | | and to help reduce the postpartum belly. So grab a |
| 140 beats per minute. Second, women should not | | | | kettlebell and work through this circuit at an easy pace. |
| perform exercises in the supine (on your back) position | | | | Be sure not to overdo it and to make your workouts |
| after the first trimester. Third, avoid twisting kettlebell | | | | interesting and fun. Try kettlebell training two or three |
| movements such as the windmill. | | | | times per week and then perform some light to |
| Include the following kettlebell exercises in your | | | | moderate cardio, such as walking on the other days. |
| workouts: military presses, cleans, clean and presses, | | | | Also, do not forget to add some extra calories in order |
| swings of all varieties, squats, lunges, bent over rows | | | | to account for the calories burned during your kettlebell |
| and suitcase dead lifts. Simply pick three of four of the | | | | workouts. Staying healthy and active during pregnancy |
| above exercises and workout through them in a circuit | | | | will help you reclaim you postpartum fitness levels. |