Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
This is the third 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/
- 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:
Shinbox 5 per side
https://info.bumptup.org/2022/03/29/shinbox/
- From a seated position, position your front leg in a 90 degree angle and your back leg in a 90 degree angle. One hip internally rotated and the other hip externally rotated. Engage your glutes and press the knee of your externally rotated leg into the ground, which will drive your hips up and over.
3 rounds:
Abductor Rock back 5 per side
- You can gently rock here back and forth, then switch sides.
- 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.
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.
- This time though hold a band above your head taught to keep resistance.
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.
- This time though hold a band above your head taught to keep resistance.
Workout
3 rounds:
10 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:
Squat to Box
Rest 60 seconds between rounds, 5 reps
Light weight
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:
Bent over rows 8 per side
https://info.bumptup.org/2022/03/29/bent-over-row/
- 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)
- Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!
- 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.
3 rounds:
Push-ups 6 reps (use the easiest adjustment you need)
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.
Cooldown
3 rounds:
5 per side dumbbell march
https://info.bumptup.org/2022/06/21/standing-march-with-overhead-weight/
*If you do not have a kettlebell, don’t worry! You can use a standard weight, a milk jug full of water, or anything that weighs ~5-10 pounds that can be safely held in your hands. You can also modify by doing the exercise without any 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 breathe 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.
3 rounds:
8 prone hamstring curl
https://info.bumptup.org/2022/03/29/hamstring-curl/
- 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.
- Carefully pull the band towards your glutes, hold you leg here for 3 seconds then relax your leg back down to the ground.
Relax
Lie in prone position for 2 minutes
