Lower body exercises for pregnant women

1. www.womantraining.blogspot.com.es
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WOMAN TRAINING
PREGNANT
DESCRIPTION
Lower body session for pregnant women. Medium level
GENERAL OBJETIVES
Calves, gluteus and lower back muscles
MATERIALS NEEDED IN SESSION
Fitball and mat
PART OF THE SESSION DESCRIPTION OF THE ACTIVITY TIME / REPS BREAK SERIES
WARM UP
Smooth movements through space in all directions 1´ - -
Smooth movements through space with arms and legs
movement
2´ - -
Static arms and legs mobility 2´ - -

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MAIN PART
Sitting on a fitball stretch forward and down one leg 20 45" - 1´ 1
With fitball on the wall, support the back on it and do a
squat
15 45" - 1 1
Lunch changing legs 18 45" - 1 1
Fitball against the wall, staring at the fitball and hands on
him,
raise and lower heels
15 45" - 1 1
On for legs lean the elbows on the floor, raise one leg back
fully stretched
and go up and down without touching the ground
15 45" - 1 1
Supine, with knees bent and feet on the ground, we raise
the hip. In this position,
we open and close the knees and hip down
15 45" - 1 1
STRECH
Strech all muscles and specifically gastrocnemius, gluteus
and lumbar muscles
4'
REMARKS: reps indicated by leg, do the repetitions indicated with each.
WARNING: We always advise perform physical activity after consulting your doctor and under the supervision of a professional sport