Gabby_Workout
Transcript of Gabby_Workout
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96 february/march 2008 www.fitpregnancy.com
By Jennifer carofano & teri Hanson PhotograPhy by david martinez
Yf
or Gabrielle Reece, being pregnant doesnt mean taking a break from her active
lifestyle. The 38-year-old model, professional volleyball player and mom to Reece
Viola Hamilton, 4, is co-creator of a new series of fitness DVDs titled Gabrielle
Reece Fit & Healthy Prenatal Workouts (Starz Home Entertainment, gotogabby.com).
My commitment is to try and find ways to help people get or keep moving, she says.
The series follows Reece throughout her second pregnancy, and each DVD focuses on
a single trimester and features moves created specifically for a particular month.
Because the series is shot in real time, I felt I could play a more sympathetic role,
thanks to my ever-expanding body, says Reece, shown here at 30 weeks. Its also a
reminder of how strong the body is even while youre pregnant.
Our prenatal workout is based on this series, which Reece developed with trainer
Mike Monroe, a pre- and postnatal fitness expert and the founder and president of New
York-based HM4fitness. The workouts are not designed to get someone into her best
shape ever, but studies have shown that women who work out during pregnancy have
better pregnancies, easier deliveries and faster recoveries, says Monroe.
Designed for the mom-to-be with a low-to-moderate fitness level, our program
emphasizes strengthening the arms, glutes (butt) and legs as well as the back. Because
of the added weight in the abdomen and chest areas, its important to strengthen those
muscles that maintain good posture, says Monroe, who c reated the moves to reflect
American College of Obstetricians and Gynecologists exercise guidelines.
The moves shown on pages 9899 are tailored to the second trimester. Do this
workout every other day using a set of 2- to 5-pound dumbbells. Start with 1 set of
10 reps, progressing to 3 sets of 15 reps. Note: Always check with your doctor before
beginning this or any workout program during pregnancy.
dYbbYModel, mom and pro athlete Gabrielle Reeceencourages expectant women to stay activeand be fit no matter what shape theyre in. )(
Gay in actionTo see vieo clips of ourprenatal workout, go tofitpregnancy.com/gay.( )
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6. Sie-lying kicksLying on your left sie,
ring your legs forwar at
an angle an prop yourself
up on your left forearm.
Lower your shoulers anlift your torso [A]. Keeping
your hips still, flex your
right foot an kick your
right leg forwar at an angle
[B]. Return leg to starting
position an repeat, then
switch to right sie.
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www.fitpregnancy.com february/march 2008 99
1. Squat an pass Holing a umell in
your right han, stan
with feet farther than
hip with apart. Raise
your right han aove
your hea, left han at
your sie [A]. Squat half-
way own, reaching your
left han towar your
lower leg [B]. Return to
staning, pass the um-
ell to your other han
an repeat.
2. Pli an sweepHoling a umell in
each han, stan with
your feet farther than hip
with apart, toes an knees
turne out slightly. ben
your elows an raise your
arms to shouler level,
keeping your wrists aove
the elows [A]. ben knees
into a pli an move arms
together so they touch
in front of your chest [B].
Straighten legs to return to
staning, ringing your arms
ack to the starting posi-
tion at shouler level.
3. Lunge an pressHoling a umell in
each han, stan with your
feet farther than hip with
apart. With your arms at
your sies, pull aominalsin, toes facing forwar an
shoulers ack an own
[A]. Step ack into a lunge
with your right foot as you
raise arms overhea [B].
Step forwar with right
foot an lower arms to
starting position. Repeat
sequence with left foot,
alternating sies.
4. Kicks on all foursGet own on your hans
an knees, wrists irectly
uner your shoulers. Pull
your elly in an your hea
up [A]. Kick your left leg
out to the sie, keeping as
tight an shoulers own
[B]. Repeat kicks on your
left sie, then switch to the
right sie an repeat.
5. dea lift tostaning pressHoling a umell in
each han, stan with your
feet farther than hip with
apart. Pull aominals in,
keeping your shoulers
ack an own an toes
pointe straight ahea.
ben forwar, hinging at
your hips, keeping your
ack straight an shoulers
pulle ack. Allow your
arms to move naturally [A].Return to an upright posi-
tion while raising arms at
an angle, palms facing front
[B]. Repeat.
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