*Week 1 – Workout 2

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

This is the second 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.

Start standing with feet together
Bend forward at the hips as you lift one leg behind you and bring your arms straight out to the sides as if making a “T”. Your hip bones should be facing the floor.
Exercise 1: If this is hard, try to hold this position for 20 to 30 seconds. To make it easier, stand with a wall or chair to one side of you for light finger tip touch support.
Exercise 2: If you can balance in this position, bring one arm down and in front of you with your fingertips facing the floor and elbow straight. Return that arm to the starting position. Now try the other arm. If alternating is too challenging, try a few repetitions on one side, rest, then try the other side.

Stand with feet shoulder-width apart and arms hanging loosely at the sides.
Position your head so that your ear lobes are in line with shoulders and hips.
Raise the shoulders slightly into a shrug and then lower back down to start position.

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:
Push-ups
Rest 60 seconds between rounds, 6-8 reps
https://info.bumptup.org/2023/06/01/pushup/

Use a chair, couch, bench, box or even a wall to elevate the hands if needed. 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.

Stand with the feet in a straddle position.
Slowly squat toward the floor by dropping your bottom down and back as if trying to sit in a chair. Knees should remain in line with the toes.
Squat as far as you comfortable can without allowing your heels to lift off the floor.
Hold for a count of five.

Start in a standing position just behind the step.
Raise up onto the step with one leg as you pump your arms.
Return to start position.
Switch to the opposite leg and raise up.
You may increase the intensity of this exercise by stepping both legs onto the step and stepping back down.
If you have trouble seeing your feet as your belly grows just march in place instead of using a step. You can increase the intensity of marching in place by using hand weights.

Make sure ribs are down not flaring and out. Make sure your back, shoulders, elbows, wrists, and backs of hands are flat against the wall. Glide arms overhead in snow angel fashion keeping all points of contact with the wall. Go as far as your current mobility allows then return to start.

Spend at least 1 minute in the child’s pose position.
https://info.bumptup.org/2020/05/22/childs-pose/