Month: October 2020

Categories
Aerobics Exercises

Side Steps

Exercise Classification: Beginner

The following exercise helps strengthen muscles and the cardiovascular system. Start with one set for 10 reps(that is, do the exercise 10 times in a row). You can build up slowly to 4 or more sets. You can also combine this exercise with other exercises in the app to create a workout that will challenge the entire body!

Safety tips:

  • Always warm up by walking in place for several minutes.
  • Perform you 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:

This exercise works your thighs and also improves balance.

  • Start with your feet shoulder width apart and knees slightly bent.
  • Lean forward a few inches and clasp your hands in front of you.
  • Sidestep by pushing off and crab stepping to the side for five to ten steps.
  • Switch direction for five to ten steps.

© WKU {2022} All rights reserved.

Categories
Aerobics Exercises

Bottom Kicks

Exercise Classification: Beginner

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 you 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:

  • Stand with your feet shoulder width apart and arms extended in front of your body.
  • Lift one foot behind you towards your gluts (bottom) and quickly switch to your other foot.
  • Try to maintain a rapid pace as you switch legs.
  • You can increase the intensity by pumping your arms as you lift each foot or by using hand weights.

© WKU {2022} All rights reserved.

Categories
Aerobics

Knee to Elbow Reach

Exercise Classification: Beginner

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 you 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.

Instruction:

  • Begin in a standing position with your legs slightly apart and hands resting behind your head with elbows out to the side.
  • Raise your left knee as twist your right elbow to your raised knee.
  • If the twisting motion becomes difficult later in pregnancy, just raise your knee in front of you as you raise your arms to the side with each knee raise.

© WKU {2022} All rights reserved.