Place yoga ball right at the center of your hips and belly, with your feet on the floor behind you. Your baby can participate as well!! Have your child laying right in front of you on the ground.
Roll forward a bit so that your hands and feet can be on the ground at the same time, with the ball supporting you in a position similar to a plank. Reach one arm in the air, leaving the other 3 limbs on the ground. Hold for 5-10 seconds, and then do the same on the opposite arm. Return arm to the ground, now lift one leg in the air. Repeat same sequence for one leg at a time. Hold for 5-10 seconds on each limb.
Place yoga ball right at the center of your hips and belly, with your feet on the floor behind you. Your baby can participate as well!! Have your child laying right in front of you on the ground.
Cross your arms in front of your body. Roll back on the ball so that only your chest is off the ball.
Lift your chest up as far as you can, trying to arch your upper back. Hold for 1-2 seconds at the top, then control the motion back down. Complete 10 reps.
Place yoga ball right at the center of your hips and belly, with your feet on the floor behind you.
Your baby can participate as well!! Have your child laying right in front of you on the ground.
Reach your arms straight up, palms facing the ground. This is a great exercise to improve shoulder mobility. Hold for 1-2 seconds at the top, and then lower back down.
Hold a light weight in each hand. Perform a bicep curl with one hand, but keep your arm rotated so that your palm is facing in, like you are giving someone a thumbs up.
Bend only at the elbow, and then lower back to your side.
Repeat on the opposite side. Complete 10 reps on each arm.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
This is the seventh week of programmed workouts with the BumptUp Beginner Pregnancy workouts.
This week will feature an entirely new list of exercises for each day. Each exercise has been linked to a more detailed explanation of the movement. Modifications, as well as how to make the exercise harder or easier, have also been listed here.
The format will remain the same. Each day will feature 7-8 exercises, each performed for 10 reps or for 30 seconds. Complete the list as many times as possible within the 25 minute time limit.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!
Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.
Set a timer for 25 minutes.
Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.
Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
Hold it at the top for 2-3 seconds, and then lower back down.
Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body
Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.
Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.
Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
Bring one knee to your chest and then switch to the opposite knee.
Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.
Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
Hold it at the top for 2-3 seconds, and then lower back down.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!
Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.
Set a timer for 25 minutes.
Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.
Find a low step, and stand 2-3 feet behind it facing the step.
Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair. The elevation of the front foot should make the movement easier than a regular lunge
Lower the back knee down, and then push off of the step to bring the front foot back to starting position.
Start in a normal plank position. Keeping your back flat, slowly rock your shoulderers forwards and back, just like your body is functioning as a jig saw.
Make small movements, and keep your core tight throughout the movement.
Start in a seated position on the floor. Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
From here, kick your right foot in the air, keeping your core tight.
Return the foot on the ground, and then repeat on the opposite side.
Looking for more? Here are some quick add ons to wrap up the workout. Great work!
Cool Down
Cool Down Stretch and Mobility Routine
5 minute yoga and meditation
15-30 Minute walk
Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
This is the second day of the fourth week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!
Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.
Set a timer for 25 minutes.
Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.
This exercise is best done with your hands on the edge of a counter top, Step back with one leg to do a reverse lunge, dropping the back knee almost to the ground. Bring the back leg back to the starting position and stand all the way up.
Repeat on the opposite leg, completing a reverse lunge on each leg.
With the hands still on the counter top, do one Incline Pushup. Bend the elbows to lower your chest to the counter, and then press up.
Stand with feet shoulder width apart, and hold a light weight such as a soup can or dumbbell in each hand.
Keeping your arms straight, lift your hands away from your body. Make a T shape with your arms, and then lower back to your sides in a controlled motion
Start on your hands and knees, with your hands directly under your shoulders and back flat.
Keeping your core tight, lift one foot off the ground and reach straight backwards. Reach as far as you can, squeezing your glutes at the top, and keep your knee bent throughout the movement.
Lower it back down, bringing your knee all the way back to the ground.
