It’s clear that fitness for pregnant women requires a special approach. It should be not only qualitative, but also safe. Tracy Anderson is an American fitness guru and author. She is well-known for her fitness programs and for having various celebrity clients. Also, Tracy has developed special workouts for pregnant women, which help maintaining a great shape before and after childbirth. One of these programs is Tracy Anderson pregnancy project.
The Story of Creating Tracy Anderson Pregnancy Project
During her first pregnancy at the age of 22, Tracy Anderson gained nearly 60 lbs, and she had a hard time making her body fit and slim again. Therefore, during the second pregnancy at 37 years, she decided to maintain herself in a good physical shape all 9 months. And the result was not long in coming: for the entire pregnancy, Tracy gained only around 30 lbs and regained her former shape (and elastic skin as well) just 11 weeks after the birth. 6 out of these 11 weeks she wasn’t even engaged in any fitness. Tracey herself says that she managed to lose weight very easily, because her body was physically fit.
And she is happy to share her home fitness with all pregnant women. Tracy Anderson pregnancy project consists of 9 workouts: one lesson for each month of pregnancy. Tracy Anderson takes into account the peculiarities of changes in the body of a pregnant woman, and in accordance with this, builds her own training program. All workouts last from 35 to 50 minutes, and they pass in a quiet moderate pace. To perform the exercises you will just need a stable chair and light hand weights (1-3 lbs).
Tracy Anderson pregnancy project does not involve jumping or other aerobic loads: only functional exercises for the development of muscles. As the coach herself advises, while deciding whether there is a need to include cardio workouts in your fitness plan, you must listen to your body. For example, Tracy avoided cardiac strains during pregnancy, as this negatively affected her well-being.
About the Project
The main idea of Tracy Anderson Pregnancy Project is a self-help for future parents. It covers all issues from nutrition and fitness to the latest achievements of science in the field of pregnancy management. Tracy Anderson has already managed to release and sell with huge success more than a million copies of another DVD with workouts for the postnatal period. Pregnancy project is also originally conceived as the most intelligible instruction for women at all stages of pregnancy and maternity.
This nine-step online training will help you take care of your body during the time of expectation of the baby. You can study with Tracy during all nine months. Currently, gymnastics for pregnant women is quite common. What’s more, you will be able to engage in this complex right at home.
This course is designed specifically for pregnant women, taking into account each month of pregnancy. It will help you strengthen your body, as well as prepare for one of the most important events in your life.
Such famous celebrities as Gwyneth Paltrow and Molly Sims also took part in the creation of Tracy Anderson pregnancy project, telling Tracy their stories of pregnancy. Videos with their interviews, as well as with other Tracy’s clients are also attached to the program. In addition, Tracy Anderson pregnancy project includes the opinions of doctors and other specialists in fitness for pregnant women.
Pros and Cons of Tracy Anderson Pregnancy Project
- The biggest plus of the program is that Tracy came up with a separate training for each month of pregnancy. She took into account all the features of the body in this particular period and made a full program, which is designed for all 9 months.
- All classes are held at a moderate pace, no haste, only a full concentration on the exercises.
- Tracy Anderson recorded the program when she was pregnant. She developed the technique solely on her own experience of two pregnancies.
- Before the creation of fitness for pregnant women, the trainer conducted research in the field of creating small muscles, which are the key to a slender, tightened body in women. She made such exercises, in which the big and small muscles work together.
- You will strengthen your muscles for 9 months, which means that it will be easy for you to regain your shape after giving birth.
- This is one of the few integrated programs that are designed for pregnant women. In the US, Tracy Anderson pregnancy project was a great success.
- What’s more, Tracy has a great set of classes after the birth: e.g. Fitness after delivery with Tracy Anderson.
- Tracy Anderson practically doesn’t comment on exercises, relying on your attentiveness when watching a video. Be careful, the quality of the exercise is very important, especially when it comes to fitness for pregnant women.
- For those who did not practice sports before pregnancy, the program will be quite complicated. When it was created, it was assumed that you have some minimal training experience.
- For a whole month, only one workout is given. Thus, do not expect a strong variety of activities.
If you care about your body and health during pregnancy, then you should try Tracy Anderson pregnancy project. Qualitative, but safe exercises for the whole body will help you keep a great body during pregnancy and after childbirth.
The Pregnancy Project
Tracy Anderson pregnancy project contains nine DVDs. One workout is for each month of pregnancy. The 35 to 55 minute workouts center around muscular structure work. The workouts are active enough to raise your heart rate, but don’t create any risk for your baby. Each of the trainings is safe and effective. It involves stretches, arm and leg exercises, as well as butt moves. Tracy recorded her project in real-time when she was pregnant. That’s why she modulates the exercises according to how you’re likely to feel during each month of pregnancy. At the beginning of pregnancy a woman is likely to feel fatigue and nausea. In the middle – energetic. Near the end – heavy and uncomfortable. While the workout is light enough to be done every day, keep in mind that you should listen to your body. Work out only if you feel good. Even if you used to be a great athlete before pregnancy, it’s still important to be careful.
Workouts Month by Month
The First Trimester
The first month of pregnancy. Many women feel tired. That’s why it’s important to take it slow and listen to your body. The first workout is 35 minutes long and includes around 5 minutes of stretching, 11 minutes of arms, and 18 minutes of leg exercises.
From the second month a woman usually starts feeling her pregnancy. There usually appears nausea. The second workout is aimed at motion, stretching and keeping muscles strong and in proper alignment. The workout lasts 38 minutes and includes about 6 minutes of stretching, 10 minutes of arms, and 22 minutes of legs exercises.
The third workout includes arm and leg exercises. Plus it helps to strengthen the abs. The workout takes 55 minutes and includes 4 minutes of stretching, 10 minutes of arms, and 40 minutes of leg exercises.
The Second Trimester
In the second trimester nausea usually doesn’t bother that much. The workout is focused on lifting your butt and keeping you looking healthy. It takes 35 minutes and includes 7 minutes of stretching, 11 minutes of arms, and 17 minutes of leg exercises.
It’s the fifths month, and your energy is back. This workout is 40 minutes long and includes 6 minutes of stretching, 10 minutes of arms, and 23 minutes of leg exercises.
You’re recognizably pregnant now. The workout continues to keep you connected to your muscles, allowing your body to do what it needs for pregnancy. This workout lasts 40 minutes and includes 10 minutes of stretching, 10 minutes of arms, and 20 minutes of leg exercises.
The Third Trimester
The beginning of the third trimester. The baby has grown a lot. The workout concentrates on preparing the body for the birth. The exercises focus on circulation and staying strong and flexible. This workout is 40 minutes long and includes 8 minutes of stretching, 10 minutes of arms, and 21 minutes of leg exercises.
The baby becomes even bigger. The workout helps you continue moving in order to keep your energy up and stay connected to your body. This workout lasts 45 minutes and includes 8 minutes of stretching, 10 minutes of arms, and 27 minutes of leg exercises.
There begins preparation for birth. The goal is to open up your hips. The complexity of the movements is reduced. But it makes sense to continue to work on circulation. This workout is 43 minutes long and includes 7 minutes of stretching, 12 minutes of arms, and 23 minutes of leg exercises.