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Leg Strengthening Exercises for Pregnant Women

Posted on 19 June 2019 by kamiljasinski

The exercises I’ve prepared can be done at home — no equipment needed.

Remember: before starting these exercises, you must have your doctor’s approval!

Prepare water so you have it within reach. If you feel any discomfort, stop the exercise immediately. Before starting the set, do a short warm-up — a 10-minute walk works perfectly, especially in nice weather.

Perform 3–4 sets of 15–20 repetitions depending on how you feel. With each exercise, adopt the correct posture: stand straight, feet hip-width apart, back straight, shoulder blades together, gaze forward, and “hug your baby” — engage the pelvic floor muscles while neutralising the anterior pelvic tilt.

Exercise 1: Half-Squat (or Full Squat)

From standing, perform a half-squat (or full squat if you feel comfortable). Focus on keeping your weight evenly distributed and maintaining neutral spine alignment throughout the movement.

Exercise 2: Reverse Lunge

From standing, perform a step back — alternating left and right leg. Keep the front knee aligned over the foot and maintain upright posture.

Exercise 3: Half-Squat with Side Leg Lift

From standing, perform a half-squat, then extend one leg out to the side. Return to the squat, then stand. Alternate legs.

Exercise 4: Forward Lunge

From standing, step one foot forward into a lunge, then return to standing. Alternate legs. Focus on keeping both knees aligned with the feet.

Exercise 5: Side Leg Lift

From standing (you can hold a wall for balance), slowly lift one leg to the side, keeping both legs slightly bent. Slowly lower. Focus on maintaining stable pelvis alignment.

Listen to your body at all times. Every pregnancy is different — if any exercise causes discomfort, skip it and consult your trainer or physiotherapist. Consistency and safety are most important.

Author: Aleksandra Pawelec-Jasińska — Personal Trainer, FitMixer Kraków — specialising in training for women during and after pregnancy.

See FitMixer Mummy — Pregnancy Training Programme →

Kamil Jasiński

Originator, founder and mentor of Personal Training Center FitMixer

His adventure with sport started very early by gymnastics, at the age of six years in KS Korona, then developed his talent at the club AZS AWF Krakow in the gymnastics. He stood on the podium many times Polish Championships in his beloved gymnastics but ambition and curiosity of different forms of movement made him look further – in 2008, started training sports aerobics – soon winning twice Polish Championship titles solo and Vice Champion in the mixed pairs (2009 and 2010). Entering the world of dance, where he previously practiced gymnastics was a huge asset, so he could go right away and in 2010 at the European Championships and World Championship Show Dance he won two major titles (1 place) one year.

Multiple medalist of Polish Chamipnships in men gymnastics
Double Polish Champion i Sports Aerobic
European Chamipon in ShowDance
World Champion in ShowDance

It is not difficult to guess that he developed knowledge at the Cracow Academy of Physical Education majoring in Physical Education with a specialization in Physiotherapy – correction of posture. During studies he acheivied Grades: instructor of gymnastics, handball, swimming and lifeguard. After graduation, he participated in numerous courses and conferences, among other things, earning the instructor title of bodybuilding, aqua aerobic or TRX. Despite many achievements he still study in many areas and he is looking answers for his questions. Thirst for knowledge was conducive to continue studies at the Cracow Jagiellonian University, Faculty of Management in Sport.

Gained experience as a player of many disciplines, gymnastics coach at the AZS AWF Cracow club and collaboration with dance clubs as acrobatics and gymnastics instructor gave him a lot of knowledge that he want to share with, and that allows him to carry out an effective and attractive workout.

His motto is “Nothing happens by itself. By systematic work you can achieve anything!”, continous smile on his face, a positive attitude, personal approach and attention to detail make that at his workouts you forget toil of everyday life, and even heavy exercises will be pleasant point on the road to success.

In order to improve the quality and level of knowledge of sports in Poland and the skills of trainers and fitness instructors he founded in 2015 BPro Academy – Academy for coaches and trainers. As a coach he pass on his wealth of knowledge in the field of functional training and dealing with the defects of the spine for future coaches and athletes. Best of them work in his innovational Personal Trainig Center – FitMixer.

Aleksandra Pawelec-Jasińska

First of all, she is the mother of two wonderful boys, Filip and Igor. This is the most important role in her life for her – no doubt.
Physical activity is much more than passion, it is simply a way of life. From an early age, she was successfully associated with sport – she trained triathlon, athletics and swimming.

She graduated from physical education at the University of Physical Education in Kraków, holds a master’s degree in sports management from the Jagiellonian University in Kraków, a swimming instructor, Aqua Fitness instructor, Aqua Fitness instructor for pregnant women, lifeguard and personal trainer for women consciously planning pregnancy, pregnant women and women who want to get back in shape and health after giving birth. In addition, she completed many training courses, including training in TRX suspension, pelvic floor muscle training and straight abdominal muscle training

Sport achievements:

Polish Championship in triathlon (youngsters)
Polish Academic Championship in the swimming relay race in AMP
He specializes in

Training of women planning pregnancy,
Training for pregnant women,
Post-pregnancy training,
Pelvic floor muscle training MDM

Pamela Lisek

Master of Physiotherapy at the Academy of Physical Education in Krakow. Certified personal trainer with international REPS accreditation.
Its basic principle is an individual approach to each patient. Being aware of your own body reduces the risk of injury and increases the effectiveness of training. He is constantly increasing his knowledge by participating in numerous courses and trainings.

Pamela is also a dancer, choreographer and dance teacher. For many years, he has been training from the best in Poland and abroad. It was the dance that aroused her interest in movement. Thanks to him, she understood the importance of being aware of her own body and its proper preparation for the imposed loads. The benefits of properly selected and regular training contribute to the prevention of injuries, help withstand pain, increase the exercise capacity of the exerciser and improve the quality of life.

Passionate about movement, music, traveling and baking.

He specializes in:
– correction of posture defects
– functional training
– pro-health training

Sandra Szychowska

Sandra Szychowska is a certified personal trainer and physiotherapist at FitMixer, speaking Polish, English and German (PL/EN/DE).

She specialises in physiotherapy, functional training, manual therapy, kinesiotaping and corrective gymnastics. Sandra approaches each client individually, combining evidence-based physiotherapy with targeted training to restore movement, reduce pain and build long-term health.

She is passionate about human movement and body function, and brings both clinical expertise and coaching skills to every session.

She specialises at:
– physiotherapy
– functional training
– manual therapy
– kinesiotaping
– corrective gymnastics

Mateusz Baniak

Licensed Strenght Conditioning Trainer, a graduate of the Academy of Physical Education in Krakow at
in the field of Physical Education. Personal Trainer with international accreditation, granted by
REPs organizations. #A competitor of body sports of the IFBB federation, finalist of the Polish Championships in the Men’s Silhouette category. Instructor of sports, corrective and Olympic gymnastics. For 15 years a WOPR lifeguard and swimming instructor. For 11 years, the system rescuer of the KPP of the Ministry of Interior and Administration. Recently, a motor preparation trainer at KS Hutnik Kraków

He is associated with sport from an early age, especially basketball. Passionate about strength sports, Olympic double-fighters, powerlifting, modeled on the best names such as
Rippetoe, Simmons, Schoenfeld.
The basic assumption in training is effectiveness and quality, which are the result of a healthy approach,
functionality, skills and developed motor skills.

He specializes in:
– Motor preparation of players of each sports discipline,
– Body training
– Functional training
– Pro-health training

“For me, challenges are a driving force, not an obstacle.”

Michał Frosik

A graduate of the Academy of Physical Education in Krakow in the field of Physiotherapy and Masseur Technique.

He has been involved in sport from an early age. While training, he achieved many sports titles:

-Multiple Polish Wushu Champion of juniors and seniors

-Medalist of the European Junior Championships in Antalya

-10th place at the Junior World Championships in Singapore

-6th place at the European Senior Wushu Championships in Tallinn

-12th place at the World Wushu Senior Championships in Kuala Lumpur

He obtained the certificates of the Wushu Sports Instructor, personal trainer of the Core specialization and Pilates instructor. He cooperates with the Polish team of mountain kayakers U23 in canoe slalom.

Due to extensive sports experience and injuries, he is able to better understand the specificity of the dysfunctions of physically active people.

He specializes in sports rehabilitation, orthopedic rehabilitation, neurological rehabilitation, core training, gymnastics and massage.

Participant of the “Got Talent” program

Bartosz Raś

Qualified coach and mental trainer during the accreditation of the International Coach Federation (ICF) to the ACC degree. During his psychological studies at the Jagiellonian University, he was an intern at the Specialist Hospital. John Paul II in Krakow and at the Crisis Intervention Center in Myślenice.

At the University of Physical Education in Warsaw, he learned from the best practitioners in the field of mental training, conducting, among others, the winning Olympic and national teams of Polish handball players. For two years he cooperated with the Academy of the Future as a trainer, conducting training for volunteers, and as a tutor, building social competences and leading to the success of schoolchildren.

As a lecturer at the Children’s University, he conducted workshops on coping with stress in public speaking situations for young people. With lectures on the role of mental training in sport, he reached a wide variety of groups – from recreational runners to martial arts professionals.

Recently, he has cooperated with the Polish Speed-Ball Federation, preparing its representatives to compete at the Polish Championships and the World Championships in Kuwait. Currently, he works with boxers of the Lesser Poland Boxing Association and MMA fighters. He is also connected with business thanks to work in the area of Learning & amp; Development in one of the largest international corporations (Agile Foundation certificate, 2018)

He conducts coaching sessions in accordance with international ICF standards, following
for a variety of customer topics. She says about her work: “Sport gives incredible joy and satisfaction, and mental training allows you to achieve it even more consciously. Coaching, on the other hand, is the royal road to authentic development based on specific goals. “

Adrian Blok

Passionate about physiotherapy with family traditions in the profession. Despite his enormous commitment to working with patients, he also finds time for healthy physical activity. Regular participant of various trainings and courses. At work, he uses techniques such as chiropractic, manual therapy, myofascial therapy and massage. Always positive and smiling.

Master of Physiotherapy at the Academy of Physical Education in Krakow. A certified manual therapist of Dr. Ackermann’s method and a graduate of personal training at 4Academy. She transfers her knowledge and skills to the ground of comprehensive work with the patient’s body.

He specializes in:

physiotherapy
manual therapy
functional training
corrective gymnastics for posture defects
While working, he is guided by the principle: Great things do not come into being as a result of an impulse, but as a result of putting small things together.

Ksenia Nowak

He is a certified Nutritionist and Fitness and Pilates Instructor.
She became interested in healthy eating many years ago when, as a beginner fitness instructor, she struggled with the problems of people exercising professionally. With time, however, she noticed that by properly modifying the diet, you can achieve not only better sports results, but also health. This prompted her to study Dietetics at the Krakow School of Health Promotion. She also started nutritional education for her clients, who, by attending her classes, lost weight and their health improved. Completing numerous fitness trainings (cardio, aqua aerobics, tubing, ABS, ABT) and mental forms (pilates, healthy spine, stretching) made him understand better the needs of his pupils and constantly deepen his knowledge in the field of anatomy and physiology.

As a dietitian, I also try to change the attitude of my pupils to life and help build self-esteem.
Dietetics is a dynamic science, it changes constantly – therefore it constantly updates its knowledge (studies, literature, conferences, numerous trainings).

And besides dietetics and sports? Personality is complex. After hours, she is a bachata dancer, on weekends she travels the mountain trails and at home there are two crazy cats waiting for her.

Nowy pracownik 4