20 WEEKS TO BLISS

YOUR 20-WEEK GUIDE TO A HAPPIER PREGNANCY

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WEEK

07

MONDAY

Fitness: Reverse Fly, 10 to 20 reps

(Using light dumbbells, soup cans, or no weight at all, go for 20 reps to help open up your chest and lengthen your spine.) Stand in a hinged-over position, keeping your back flat while keeping a light core engagement to support your back and arms and reach down towards the ground. Exhale as you use your middle back muscles to reach your arms out and away from you. (Feel as though you are slightly sticking out your chest.) Inhale to return to start.
Credited: Erica Ziel, Knocked-Up Fitness

TUESDAY

Superfood of the Day: Beef

Lean cuts of top sirloin steak are filled with good protein, B12, B6, niacin, iron, and zinc and can help your baby with cognitive development. Add lean-cut steak to your favorite salad, stir fry, pasta, or chili.

WEDNESDAY

Meditation: Take a Bath

Submerging yourself in water (not too hot) helps to relieve pressure in the body. It also creates a serene space for you and baby to have a bonding moment. Let go and relax into it. Remember how beautiful it is to be carrying a baby in your belly.
Credited: Elyse Falzone, Awaken Your Soul

WEDNESDAY

Yoga: Triangle Pose

This wide stance and full body extension helps you find more balance and strength. When you feel tense or a little out of control, this is a great go-to pose. Extend your energy and breath to the ground and to the sky.
Credited: Elyse Falzone, Awaken Your Soul

THURSDAY

Fitness: 30-Minute Walk

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Taking a walk out in nature brings a calm, loving energy to your system. You and your baby will feel it. Look at the flowers, smell the air, and feel the breeze. When you awaken your senses, your body comes alive and rejuvenation occurs. Walking for just 30 minutes during your pregnancy will help keep your heart strong and muscles toned.

FRIDAY

Beauty: Prevent Puffy Eyes

To help with those puffy eyes in the morning, press a cold spoon, cucumber, or gel mask under your eyes.

The workouts, movements, and progressions provided on the 20 week program are for educational and entertainment purposes only, and are not be interpreted as a recommendation for a specific treatment plan, product, or course of action. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for an appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.