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
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 reps shoulder segmentation
https://info.bumptup.org/2020/05/22/shoulder-shrug/
- 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.
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:
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.
3 rounds:
8 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.
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.
2 rounds:
Dumbbell march 8 per side
https://info.bumptup.org/2022/06/21/standing-march-with-overhead-weight/
- Use a weight that you can lift overhead with mild to moderate difficulty
- Push the weight towards the ceiling as you alternate legs and march in place.
- Remember to breath as you do this
- Perform for 1 minute with the weight in 1 arm. Rest for 1 minute. Perform another 1 with the weight in the other arm.
Cooldown
2 rounds:
8 Wall Angels
https://info.bumptup.org/2022/03/28/wall-angel/
- 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.
Relax
Spend at least 1 minute in the child’s pose position.
https://info.bumptup.org/2020/05/22/childs-pose/
