*Week 5 – 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 fifth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

Stand in a neutral position.
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 arms forward flush with the ground in front of you.
From there lift one arm and twist your upper body towards to sky towards the lifted arm. Repeat on the other side.

Equipment: Band-If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
Stand with legs shoulder width apart and grab the exercise band with two hands clasped together.
Hold the band your chest with bent arms
Slowly extend your arms straight in front of you while keeping hands together and around the band
Bend your arms back to your chest slowly and with control

Equipment: Band, -If you do not have a band, try this with a jump rope, scarf, or even a tied-up blanket.
Once the band is secured, grab ahold of the end with both hands clasped together. Start with the band low and on the right side of your body near your hip.
Pull the band diagonally upward across your body until you reach the top left side overhead.
Do this slowly and controlled to fight the resistance of the exercise band.

3 rounds:
Rest 60-90 seconds between rounds
Goblet Squats 7-9 reps
https://info.bumptup.org/2022/03/29/goblet-squat/

You can either choose to use a weight or not. Hold your hands or weight in your hands directly in front of your chest. Spread your legs slightly and push your behind back as you bend your knees.
Press down into a full squat and then back up.

Stand beside the step you will be stepping up onto. Instead of facing the step stand beside it and take a step up onto the step horizontally with the foot closest.

Starting on your knees place both hands on the mat in front of you, slightly past shoulder width apart
Bending at the elbows, slowly lower your upper body down towards the mat until your chest just touches the floor
Push up off the ground and straighten your arms until your back into starting position

Begin on your hands and knees with a small weight placed on one side of your body. With the arm on the opposite side of your body as the weight; reach through underneath yourself and pull the weight to the other side of your body. Repeat by pulling the weight to the opposite side of your body with alternating arms.

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.

Sit on the ground with legs straight out in front of you.
Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.
To make the exercise easier, Support your back on a wall or bottom of the couch.

Lie down for 2 minutes in the prone position