The Supermum Workout

Pregnancy might seem like a period to kick back and relax, but staying active during this time actually works out for the pregnant mum in the short and long term. Exercising boosts your energy, while helping you to sleep better and reduce aches that usually come with being pregnant. Become a Supermum and join in these exercises designed to enhance your strength and endurance, essential things to take note of when you go into labour!

You can use a pair of 1-2kg lightweight dumbbells for these exercises, or you can do the exercises without them too!


Build up your lower body strength and facilitate smooth movement for your hips, core & pelvic floor muscles, all for easier labour.


1. Stand at a shoulder width apart, toes pointed forward.


2. If you have dumbbells, put them at your side.


3. Lower your body down, as low as you can, and push your buttocks out.


4. Come back up slowly, push with your heels and squeeze your glutes when you’re at the top.


5. Repeat Steps 3-4 10 for 10 times.


Buff up your back muscles and lessen backaches with this exercise. It also mimics the action of a mum bending down and lifting up her little one.


1. Stand at a shoulder width apart, toes pointed forward.


2. If you have dumbbells, place them close to your thighs.


3. Bend from your waist, and lower your upper body, as low as you can.


4. Lift yourself up slowly using your back muscles.


5. Repeat Steps 3-4 10 for 10 times.


Strengthen your upper body and shoulder muscles, which are great for mums to lift up their little ones.


1. Hold your dumbbells close to you.


2. Start with a bicep curl, by bending your arms, and keeping your elbows pointed back and close to your body.


3. Continue and push your arms upward into a shoulder press.


4. Release, and reverse the process to bring your arms down.


5. Repeat Steps 2-4 for 10 times.


Keep your lower body strong with these moves, to help you carry the extra weight throughout your pregnancy.


1. Stand at a shoulder width apart, toes pointed forward.


2. Take a wide step forward with your right leg, and settle into a comfortable position.


3. Lower your body down, as low as you can, and bend your knees at a 90° angle.


4. Push back up slowly with your heels and don’t lock your knees.


5. Repeat Steps 3-4 for 10 times, before switching legs and repeating the whole process for another 10 times.


Keep your lower body strong with these moves, to help you carry the extra weight during your pregnancy.


1. Stand at a shoulder width apart, toes pointed forward.


2. Take a wide step forward with your right leg, and settle into a comfortable position.


3. Bend your waist.


4. Spread your arms & dumbbells wide apart, and hold to squeeze your back muscles.


5. Bring them down and repeat Step 4 again.

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