Week 1 Workout 1

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

This is the first day of your first week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

Lie on your back with knees bent and a neutral spine.
Breathe in slowly letting the lower ribcage expand outward in all directions (360 degrees) as you inhale (your shoulders or upper body should not move). Imagine a belt looped around your lower ribs and you are trying to push through the belt with your breathing.
Exhale slowly allowing your lower ribcage to relax as you breathe out totally relaxing the body.

There are multiple progressive movements here, chose the one that is most achievable for you.

Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your leg extended to the side.
You can gently rock here back and forth, then switching sides.

Lie on your back with your legs bent so that your feet are flat on the ground. Slowly extend one leg at a time, you can pick your leg up and extend it or slide your foot along the ground especially if you have socks on.

Lie on your back with your legs bent so that your feet are flat on the ground. Slowly lift one leg at a time, as high as is comfortable, and tap the ground with your heel then return to the starting position. Do the same for the other leg.

3 rounds:
Kneeling Squat
Rest 60 seconds between rounds, 6-8 reps
Unweighted
https://info.bumptup.org/2022/03/29/kneeling-squat/

Kneeling and holding a weight directly in front of your chest carefully lean back towards your calves. Use your core strength to hold yourself off of your calves though and only go as far is as is comfortable for you. Using you leg strength press yourself back up to kneeling straight up.

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
In the example, a band is used to add resistance, making the exercise more difficult. A small weight or milk jug could also be used to increase difficulty. This exercise can also be done using just body weight.
Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up.

3 rounds:
6-8 push-ups (begin with the easiest style for you)
https://info.bumptup.org/2023/06/01/pushup/
Use a chair, couch, bench, box or even a wall to elevate the hands. Kneeling on the ground facing the box (or other surface), place the hands about shoulder width apart. Bend the elbows until the chest lowers to the edge of the box, controlling the tempo throughout the movement.
Elbows should stay tight to the sides of the body. Make sure the back stays flat, so that the hips and shoulders move at the same speed.

Start standing shoulder width apart with a slight bend in the knees.
Hold onto two ends of the band with both hands. Separate and straighten your arms about shoulder-width apart.
Slowly and with control pull your arms into your body by bending them and pulling them to your sides.
Return your arms to the straightened starting position.

Start lying flat on your back, with knees bent and feet planted on the floor near your hips. Push through your heels, raising your hips in the air.
Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds
*If you get dizzy laying flat on your back, place 2-3 pillows behind your head, neck and upper back so that you are lying on an incline. You can also sit on the ground and lean against your couch or any piece of furniture that won’t move.

Start on your hands and knees with your back parallel to the ground. Slowly lift one leg, keeping it bent at the knee out to the side of your body. Lift it as high as you feel comfortable then return it to the ground. Repeat on the other side.

Lie down for 2 minutes in the prone position.