Side lying transverse abdomens (Exercise Classification: Intermediate)
The following exercise effectively build cardiovascular and muscles strength, and you can build a routine of a circuit by doing one set of each exercise for 10-12 reps, building slowly to five or more sets.
Safety tips:
- Always warm up by walking in place for several minutes.
- Perform your exercises on supportive flooring with plenty of room to move.
- Wear athletic shoes and avoid working out on thick carpet that can make movement difficult.
- Don’t push to the point of exhaustion–take a rest if you start to feel out of breath or overheated.
- As your pregnancy progresses, modify the exercises as suggested for comfort and safety, and avoid any exercise that makes your feel unsteady or causes discomfort.
Instructions:
- Lay down on your side with knees bent and legs together. Place upper hand on hip and support head with the other hand.
- Modification: Place 1-2 pillows between your knees if the above starting position is uncomfortable.
- Take a breath in and as you exhale pull your tummy inward and hold the contraction. If you do this correctly, it will create a little “mouse house” dome between the floor and your waist.
- Hold the abdominal contraction but breath normally as you raise your top knee as you turn your inner thigh outward keeping your ankles together and hold for five seconds.
- Return to start position and repeat.
- Switch to opposite side and repeat.
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