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Frequency Do this workout 2 or 3 times a week on alternating days (see the walking program on page 65). You may want to limit workouts to twice a week during the last trimester if you’re feeling tired or
Warm–up Use your walk as a warm-up. Or, if you do strength training first, begin with at least 5 minutes of rhythmic limbering exercises such as marching in place, plié lunging side to side, shoulder rolls and arm circles. Finish with stretches for calves, quadriceps, hamstrings, lower back, chest and shoulders, holding each to a point of mild tension for about 8–10 seconds without bouncing.
Cool-down Stretch all major muscles groups you’ve worked, holding each stretch 20–30 seconds without bouncing. This is a good time to include some Kegels as you relax and unwind.