1st Trimester Workouts

This is a 6 minute relaxation session for your first trimester. If you’re not feeling your best right now, this is the workout for you. We are hoping that this will make you feel a little bit better by focusing on something other than those feelings of nausea and tiredness. You can do this workout in a lying position and you can eventually go off to sleep if you would like to because sleep might be the best thing for you right now.

As many of you may be feeling tired and unwell during this stage, we have designed this workout to be gentle but something that will feel you are doing something positive for your body and mind. Breathing and focusing on something other than what is going on in your head is a really good thing to take you away from those waves of nausea. Equipment: Mat and block (or cushion / rolled up towel) You may want to have a snack handy as that can help because you can eat them before, during and after the workout if you want to. Do what feels right for you. Have some water to hand as well. Drinking water all the way through your workouts is essential. We also want you to have a think about how you are feeling. Is this the right time to do a workout or would it be better to lie down and have a sleep? Really listen to you body and never sacrifice sleep for exercise.

This is a 27 minute 'Cardio and Strength' workout for your 1st Trimester. Today's workout will consider how you are feeling right now. You might be feeling a little nauseous, you might be feeling absolutely exhausted. You have to feel that you want to exercise. so if it doesn't feel right at any point, you can stop and do this another day. But if you feel like you really want to do something, remember the focus of working out may help to take away that feeling of nausea. Make sure that you have air circulation so open a window and keep yourself nice a cool. We need to make sure that your temperature is regulated and not too hot. We also need to ensure that your intensity is also regulated. So make sure that all the way throughout, you feel like you can have a conversation without getting out of breath. For this workout, you will need a mat, a resistance band and some water. Shoes are unnecessary as the workout is designed to be done barefoot.

This 15 minute Pilates workout is suitable for any Trimester. This is a great way to fit in a quick workout, stretch out, and prepare for the birth. We have included adaptions incase you need to stay seated. Make sure you have an exercise mat, a cushion / rolled up towel / block to help support you, comfy clothing (no shoes) and some water to hand. Once you have those things you are ready to go!

This 40 minute 'cardio and strength' workout is suitable for all trimesters. The Powerful Pregnancy is an exercise and wellness programme designed by prenatal expert, Jane Wake. Our mission is to to empower women to be their strongest both physically and mentally during pregnancy. Movement is integral to everybody - it is what we are designed to do. Never is this more so than during pregnancy. This programme will take women through their postnatal period, ‘The Fourth Trimester’ and return to full exercise. So join us on our journey to empower and encourage women to find their optimal strength. This is our intro workout suitable for all trimesters. Learn how to connect effectively to your core muscles whilst doing combined strength and cardiovascular movements. In this video we also look at the practical implication of lifting and lowering whilst using pelvic floor and core control. Pelvic floor exercise is not just about standard Kegals! It's important to be able to work the pelvic floor dynamically - this video will show you how. Would you like to take part in the Powerful Pregnancy? We are looking for pregnant women to trial our online classes and give us feedback. If you're interested, or would like more information contact Jane Wake via https://www.janewake.com/contact We welcome your feedback and want to create the content you need so please do comment and add your suggestions below. ❤️SUBSCRIBE to the Jane Wake channel for weekly free fitness videos ❤️https://www.youtube.com/channel/UChEZunureMoacAKowwJeVjQ?view_as=subscriber?sub_confirmation=1 More at www.janewake.com ▶︎ Instagram: @janewakeuk ▶︎ Twitter: @janewakeuk ▶︎ Facebook: JaneWakeUK

This 20 minute workout is for any Trimester. It's a great way to fit in a quick workout, stretch out, and prepare for the birth. Make sure you have an exercise mat, a cushion / rolled up towel / block to help support you, comfy clothing (no shoes) and some water to hand. Once you have those things you are ready to go! The Powerful Pregnancy is an exercise and wellness programme designed by prenatal expert, Jane Wake. Our mission is to to empower women to be their strongest both physically and mentally during pregnancy. Movement is integral to everybody - it is what we are designed to do. Never is this more so than during pregnancy. This programme will take women through their postnatal period, ‘The Fourth Trimester’ and return to full exercise. So join us on our journey to empower and encourage women to find their optimal strength. We welcome your feedback and want to create the content you need so please do comment and add your suggestions below. ❤️SUBSCRIBE to the Jane Wake channel for weekly free fitness videos ❤️ More at www.janewake.com ▶︎ Instagram: @janewakeuk ▶︎ Twitter: @janewakeuk ▶︎ Facebook: JaneWakeUK