Sarah Wassner Flynn is a New York City-based writer. She's contributed to magazines such as CosmoGirl!, National Geographic Kids, Runner's World, and Prevention.
On an article page, you can save the article to your Favorites, print it out, send it to a friend, leave a comment, add it to a site like Digg or Del.icio.us or rate it.
High five! You're ready for step two of our fitness program for grandparents-to-be. Now it's time to take your workout up a notch.
Congratulations! If you’ve completed the first segment of our three-trimester workout plan for grandparents-to-be, then you're already on your way to becoming the most active and energetic grandma or grandpa on your block! The following second-trimester workout, like the first, was designed by fitness guru Wayne Westcott, Ph.D., author of Strength Training Past 50 (Human Kinetics Publishers, 2007). It includes all of the moves you learned in the first workout, plus with a few new exercises to keep you on your toes. Stick with it: You’re going to be a fierce, fit, and fabulous grandparent before you know it!
Before You Begin…
1. Call Your Physician: Inform your doctor of your get-in-shape plans — especially if you haven't exercised regularly in a while or have a history of health concerns such as high blood pressure, heart disease, chest pain, respiratory problems, or major surgery.
2. Locate Weight Machines (alternative exercises using dumbbells are also suggested in the workout).
3. Locate a Sports Ball (available at gyms or fitness centers).
4. Determine Your Training Load: To figure out how much weight to use, find a load you can easily lift 16 times. Go light — even if it feels easy. You'll add more weight as the months continue.
5. Warm Up: Don't go into the workout cold, especially if you're new to training (doing so invites injury and soreness). Spend 15 minutes before each session loosening up. March in place for five minutes. Stretch for ten. Toe touches work well, too!
BOOT CAMP II: The Second Trimester (Months 3-6)
What’s new: Over the next three months, you’ll raise your fitness level by increasing resistance on the exercises you’ve already learned, and starting new upper-body exercises to boost your strength.
To determine how much to increase the resistance for each of your exercises, either find a higher weight that you can lift 10 times consecutively without straining, or just step up one level from what you’ve been doing: If you were lifting three-pound dumbbells during the first trimester, for example, you’ll want to move to five-pounders now.
Also during this trimester, you’ll push your cardio sessions to 25 minutes, to get comfortable with a more intense, but still not exhausting pace.
To reap maximum benefits, tackle this second-trimester routine three times a week.
LEG EXERCISES
Benefit: Get your quads, hamstrings, thighs, and backside in shape, so you can rely on your legs to lift your grandchild with ease.
MOVE ONE: Leg Press
Adjust the seat so your knees are flexed to 90 degrees or less.
Sit with your back firmly planted against the seat.
Place your feet on the footpad, in line with your knees, and grip the handles.
Push the footpad forward slowly until your knees are almost extended, but not locked (exhale through the pushing phase).
Slowly return the footpad to the starting position and inhale.
Repeat for a total of 12 repetitions.
Free-Weight Alternative: Dumbbell Squat
Stand tall with your feet hip-width apart. With arms extended downward, hold a light dumbbell in each hand with your palms facing inward.
Keeping your head up and eyes fixed straight ahead, squat slowly until your thighs are parallel to the floor. Inhale. (If balance is a problem, try positioning your upper back and butt against a wall for support without allowing your knees to move farther forward then your toes.)
Slowly straighten knees and hips, rising back to the starting position. Exhale.
Repeat for a total of 12 repetitions.
MOVE TWO: Hip Adduction
Sit with your back firmly against the seat pad and place your feet on the supporters.
Adjust the lever to the starting position when your legs are comfortably apart. Grip handles.
Pull movement pads together slowly. Exhale.
Slowly return the pads to the legs-apart starting position. Inhale.
Repeat for a total of 12 repetitions.
Free-Weight Alternative: Exercise Ball Heel Pull
Lie face-up on floor with your legs extended and heels planted firmly on top of an exercise ball.
Place your hands on the floor next to your hips.
While exhaling, pull the ball toward your hips slowly by flexing your knees toward your chest.
While inhaling, slowly extend your legs apart until the ball is back at the starting position.
Repeat for a total of 12 repetitions.
MOVE THREE: Hip Abduction
Sit with your back firmly against the seat pad and place your feet on the supporters.
Position both knees inside the movement pads with your knees together. Grip the handles.
Push the movement pads apart as far as is comfortable.
Slowly return the pads to the legs-together starting position. Inhale.
Repeat for a total of 12 repetitions.
Free Weight Alternative: Exercise Ball Leg Lift
Lie face-up on floor with your knees bent and feet pressed against the sides of an exercise ball.
Place your hands on the floor next to your hips.
While exhaling, slowly lift the ball up by extending your knees until your legs are straight.
While inhaling, flex your knees and slowly lower the ball to the floor.
Repeat for a total of 12 repetitions.
UPPER BODY EXERCISES
Benefit: Increased strength in your upper body gives you the extra oomph needed for pushes at the swing set. Plus, it’ll help to keep your body from aching after holding your grandchild for extended periods of time.
MOVE FOUR: Chest Press
Adjust the seat so that the handles are in line with the middle of your chest.
Sit with your head, shoulders, and back against the seat and grip the handles with palms facing away.
Push the handles forward slowly until your arms are fully extended, keeping your wrists straight. Exhale.
Slowly return the handles to the starting position while inhaling.
Repeat for a total of 12 repetitions.
Free-Weight Alternative: Dumbbell Bench Press
Lie on your back with your legs straddling a bench. Your knees should be flexed at 90 degrees, and your feet should be flat on the floor.
Grasp the dumbbells so that your palms face away from you and push up until your arms are fully extended above your chest, keeping your head, shoulders, and back in contact with the bench. Exhale.
Lower the dumbbells slowly and evenly to your chest. Inhale.
Repeat for a total of 12 repetitions.
MOVE FIVE — NEW MOVE FOR SECOND TRIMESTER: Shoulder Press
Adjust the seat so that the handles are below chin level.
Sit with your head, shoulders, and back against the seat pad; grasp the handles with your fingers and thumbs, palms facing away.
Slowly push your hands up until your arms are fully extended, keeping your wrists straight. Exhale.
Slowly return the handles to the starting position. Inhale.
Lie face-down on a mat or the carpeted floor and place your hands under your chin to support your neck. (For added support, secure your feet underneath a bench.)
Slowly raise your chest off the floor about six inches. Exhale.
While inhaling, slowly lower your chest to the floor.
Repeat for a total of 12 repetitions.
MOVE EIGHT: Abdominal Flexion
Adjust your seat so that your navel is aligned with the machine’s axis of rotation. Secure the seat belt.
Sit with your upper back firmly against the pad. Place your elbows on the armpads and grip the handles.
Slowly pull the armpads forward by contracting your abs until your trunk is fully flexed. Exhale.
Slowly return the pad to the starting position. Exhale.
Repeat for a total of 12 repetitions.
Free-Weight Alternative: Twisting Trunk Curl
Lie face-up on a mat or the carpeted floor with your hands interlaced behind your head, gazing at your chest.
Pull your left knee toward your chest, with you foot flexed and right leg extended.
Twist your upper body to the left, bringing your right elbow toward the outside of the left knee. (If you're unable to touch the elbow to the knee, just twist your torso and pull your knee back as far as possible on each rep).
Switch sides, twisting your upper body to the right while bringing your right knee toward your chest and extending your left leg.
Repeat for a total of 12 repetitions.
INCREASED CARDIO FOR SECOND TRIMESTER
Benefit: Endurance. Tap into the energy you’ll need to keep up with your bouncing baby grandchild.
After your weight circuit, climb aboard a stationary bike, treadmill, or elliptical trainer, and find a challenging pace — you should feel like you’re really exerting yourself, without exhausting yourself. Stick with that speed for 20 minutes, then switch to a more comfortable speed for a five-minute cool-down. Remember to drink plenty of water as you run or pedal to avoid dehydration and muscle soreness.
