What is Pregnancy with Sarah Smith?
Pregnancy with Sarah Smith is a low-intensity strength training program designed for women who want to stay active during pregnancy. Before starting this program, it's essential to obtain permission from your healthcare provider.
This program aims to minimise common pregnancy-related aches and pains while maintaining fitness, strength, and overall health over the course of 40 weeks. Sarah has designed it to be suitable for all three trimesters, so you can begin at your current gestational week or start from week 1 if you're trying to conceive. The program also includes long-form workouts with guidance on activating your pelvic floor and breathing exercises.
What is involved in Pregnancy with Sarah Smith?
Sarah recommends two resistance sessions per week, with additional optional sessions for those who want to customise their pregnancy fitness journey. You can also choose to complete just one session if preferred. Listening to your body is crucial.
Each session typically lasts 20 to 30 minutes, focusing on mobility and low-intensity strength work. A bonus workout will be available every week, along with one long-form workout.
In addition, Sarah includes at least one low-intensity steady-state (LISS) cardio session per week, with more available if needed. There is also a designated rest day and a designated rehabilitation session, with more available if required.
What equipment will I need to complete Pregnancy with Sarah Smith?
To efficiently complete this program, you'll need the following equipment.
- Dumbbells
- Bench
- Small Resistance Band
- Long Resistance Band
- Recovery Band
- Wall
If you don't have dumbbells, you can replace them with two objects of equal weight (like water bottles), use your body weight, or perform the exercise without additional weight. If a bench isn't available, substitute it with a chair or any stable, flat surface.
How do the workouts work?
This program primarily features activity-style sessions led by Sarah, supplemented with one video-style session. You'll engage in a variety of exercises in the form of supersets, trisets, or circuits.
The resistance and recovery workout names will always stay the same, targeting the same muscle groups each week. However, the exercises and structure within these workouts will be updated weekly to align with each trimester.
- First Trimester (Weeks 1-12): Focus on hip stabilization and mobility, with an emphasis on strengthening the posterior chain.
- Second Trimester (Weeks 13-24): Continued focus on hip stability and mobility, with added emphasis on posture-supporting movements. Supine exercises are eliminated.
- Third Trimester (Weeks 25-40): Reduced load, with seated or supported movements prioritized and longer rest periods.
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Full Body Strength & Mobility
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Lower Body Strength & Mobility (optional)
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Upper Body Strength & Posture
- Bonus (optional)
- Longform (optional)
Although exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other health care provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those suggested in this article, may result in injury. Do not start a fitness program if your physician or health care provider advises against it.
This article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article.
You are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.
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