Bend both knees into 90 degree angles, stand up, straighten back leg and squeeze bum. Step feet into a lunge stance-perhaps lightly holding a counter or chair. Prenatal Exercise 4: LungesĪim for 10 times or more each leg. Focus on slow, resisted movement in the arms, shoulders and shoulder blade muscles. Choose a hand placement (tricep push ups or regular ole push ups). Walk feet back and lift heels up to a plank position. Prenatal Exercise 3: Push Ups on Wall or CountertopĪim for 15 to 30 times. The lower you go, the more stretch you get. This helps promote healthy pelvic floor function. Keeping heels on the floor, lower your hips as low as possible while lifting your chest up. Stand feet wider than hips, slightly turned out (think 10 and 2). If you only do one of these exercises-let it be this. This is the “mack daddy” of prenatal exercises. Prenatal Exercise 2: SquatsĪim for 10 to 20 times. Try performing this movement from the navel down and keep the upper spine elongated. Work for fluid movement throughout the spine. This is less about your lower back and more about lifting your chest. Press hands down, slide shoulder blades down and together, lift chest up and stick tail out. Press hands down as you round your low back to the ceiling (angry cat). Place hands on knees with elbows out to the sides. Prenatal Exercise 1: Cat/Cow Hands on KneesĪt least five times. This matters when you start to feel as big as a house! This quick workout will give you some solid bang for your buck during any trimester. Choose effective movements with smooth transitions between exercises. So this routine is boiled down to manage the energy you do have with the benefit of your workout routine.Īt some point, the third trimester will hit, and wham, you have to really slow down. Per my doctor’s orders, I slowed down and got off my feet more often … this was not easy as a fitness instructor by trade. When I became the lucky winner of many (many) Braxton Hicks contractions during my pregnancy, I had to become even more selective with exercise choices. RELATED: What to Know About Your Body After Baby The following exercises, when performed frequently, cover your bases.Īlso, it never hurts to talk to your doctor about recommendations at any point during pregnancy. They also recommend pregnant women avoid exercises that involve lying on their back. It’s worth noting that the American College of Obstetrics and Gynecology recommends 150 minutes of moderate exercise a week (think brisk walk) for a healthy pregnancy. (Sneak in some exercise snacks when you can.) More time? Make this a circuit workout and repeat once or twice if you are feelin’ fancy. I highly recommend that you learn these movements and use them often.
#NOURISH MOVE LOVE 15 MINUTE FULL#
Looking for a good pregnancy cardio workout? try this 15 minute, full body prenatal cardio workout.Are you a soon-to-be mama looking for ways to stay active? But need it to be quick? Morgan Palmer Bolton, a third generation Pilates instructor of A Beautiful Step, gave us a perfect and quick 15 minute prenatal workout that will have you feeling strong in no time.Īre you ready? This quick 15-minute prenatal workout is packed full of effective, safe and energizing exercises. make sure.ġ5 Minute Low Impact Hiit Cardio Workout (no Jumping Prenatal Cardio Workout) sit your butt back into a squat, without letting your knees go past your toes. 1 bodyweight squats - 15 reps start standing with feet just slightly wider than shoulder width apart. Squeeze your glutes and abs, and push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Printable bodyweight cardio workout 45 seconds on, 15 seconds active rest 1 3 marches clock steps or lunges (f, fs, s, bs, b) 2 side step knee pull 3 windmills 4 slow burpee reach 5 knee pull kick & switch 6 curtsy to side lunge boomerang (switch sides halfway through) 7 2 jumping jacks squat 8 step throughs (switch sides halfway through). 15 minute low impact cardio barre these barre inspired, bodyweight exercises will get your heart rate up while targeting your arms, thighs, glutes and core! this cardio barre workout is great for beginners and advanced athletes alike - i’ll talk you through various options to scale this workout to fit your fitness level. drive through your heels to stand tall, squeezing your glutes. drive your knees out toward your outer three toes. lower down into a squat position, lowering your hips down parallel with your knees. Bring hands or knuckles up to “defend” your face in a guard position (or slightly lower).
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