*Week 4 – 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 fourth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

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.

Seated on the ground, bend one knee in front of your body
Position yourself so your lower leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight out behind 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.

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.

Begin on all fours, knees planted directly below the waist and hands planted directly below the shoulders.
Carefully extend your left back leg behind you and simultaneously extend your right arm in front of you.
Pull them back to the starting position and do the same for the opposite leg and arm.

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.

Start standing with your feet outside your shoulders. Lift one leg off the ground.
Another option is to stand with a leg positioned slightly bent behind the foot stagger stanced (B-stance)
Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
Push your heels through the ground as you stand back up.

Lying down on your back with your legs bent hold a weight in each hand. (be careful not to drop the weight) Extend the weights straight above you each wrist stacked over each shoulder. Carefully lower the weights down to your chest by bending your elbows. Extend your arms back to the starting position and you have completed one rep.

Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)

Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
Hold for 1-2 seconds at the top, and then ret
30 sec per side pigeonurn to the start by fully straightening the arm.
Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!

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 by sitting on the ground with your legs extended in front of you. Place a small object around 4 inches tall on the ground next to one of your legs. Lift your leg up and over the object keeping your leg as straight as possible during this. Move your leg back over the object and repeat for the other leg. Lie down on the ground prone. You can use a band or a towel to give yourself resistance. Tie the band to a sturdy object and wrap it around your ankle.

30 sec per side pigeon