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 second week of programmed workouts in the BumptUp Post Pregnancy Workouts.
Warm Up
2 min:
Breathing – lying
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/
- 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.
3 rounds:
5 per side hip CARs
https://info.bumptup.org/2022/03/24/hip-rotation-progression/
- There are multiple progressive movements here, chose the one that is most achievable for you.
3 rounds:
5 per side child’s pose thoracic rotation
https://info.bumptup.org/2022/03/29/childs-pose-with-thoracic-rotation/
- 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.
Core
3 rounds:
5 per side heel slide
https://info.bumptup.org/2022/03/29/heel-slide/
- 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.
3 rounds:
5 per side heel tap
https://info.bumptup.org/2022/03/29/heel-tap/
- 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.
Workout
3 rounds:
Squat to Box
Rest 60 seconds between rounds, 6-8 reps
Unweighted
https://info.bumptup.org/2022/03/29/box-squat/
- Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
- Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actually sitting down!) in a controlled motion, and then stand back up.
- Think about sitting on a balloon!
- Stand all the way up to finish the rep. Squeeze your glutes at the top.
- If you cannot squat all the way to the chair, try squatting halfway down, and then stand up.
3 rounds:
8 band good morning
https://info.bumptup.org/2022/03/29/banded-good-mornings/
- 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:
8 push-up elevated
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.
3 rounds:
10 standing band row
https://info.bumptup.org/2022/03/29/standing-banded-row/ - 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.
Cooldown
2 rounds:
10 glute bridge
https://info.bumptup.org/2023/06/01/glute-bridge/
- 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.
2 rounds:
8 per side fire hydrant
https://info.bumptup.org/2022/03/29/fire-hydrant/
- 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.
Relax
Lie down for 2 minutes in the prone position
