(Difficulty: Intermediate/Advanced)
equipment: yoga ball
Description:
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Author: Rachel Tinius
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Ball and Baby Balance Builder
(Difficulty: Intermediate)
Description:
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.
Hold a position to a plank, with hands and feet on the ground at the same time. Have the ball support your hips and abdomen.
Reach one arm up in the air, while reaching the opposite leg in the air. For example, you would only have your left arm and right leg on the ground, with the other limbs in the air. Hold for 2-3 seconds, and then return to the ground. Repeat with the opposite side.
Complete 10 reps on each side.
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Ball and Baby Balance Builder (Modified)
(Difficulty: Intermediate)
Description:
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.
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Ball and Baby Back Extension
Equipment: yoga ball
Difficulty: Intermediate
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.
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Ball and Baby Arm Lift
(Difficulty: Beginner)
Equipment: Yoga Ball
Description:
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.
Complete 10 reps
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Back Elevated Hip Thrust
(Difficulty: Beginner)
Description:
Sit on the floor with your upper back against a couch or chair and knees bent.
Push through the floor to raise your hips off the ground, holding for 2-3 seconds at the top, and then lower back to the ground.
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Alternating Hammer Curl
(Difficulty: Beginner)
Description:
- 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.
(Difficulty: Beginner)
Description:
- Squat down as far as possible, stand up halfway, and then squat back down again.
- From here, now stand all the way up, completing “1.5” reps.
- Repeat this 10 times
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Week 10, Day 1
This is the seventh week of programmed workouts with the BumptUp Beginner Pregnancy workouts.
Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
We have created full-length workout videos for you to follow along with as you work alongside one of our talented ladies leading the workout! Just grab some water, a towel, press Play on the video above, and get ready to do 25 minutes with us!
If you’re more interested in a self-paced workout, please feel free to keep reading for the details of this workout, which includes videos and descriptions for each individual exercise. We hope you enjoy it!
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!!
Standard Warm Up
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.
| 1 | Toe Walks | 20-30 seconds |
| 2 | Front Kicks | 10 each side |
| 3 | Clam Shell | 10 each side |
| 4 | Seated Overhead Tricep Extension | 10 reps |
| 5 | Bear Crawl Lateral Step | 10 each side |
| 6 | Long Lever Glute Bridge | 10 reps |
| 7 | Plank Knee Raise | 10 each side |
| 8 | Bicep Curl | 10 reps |
- Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
- Walk all the way there and back
10 reps each side
- Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
- Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
- Put the right foot back to the ground and repeat with the left.
- Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).
10 reps each side
- 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.
- In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
- Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.
https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0
- Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
- Keeping the back flat, take a step sideways on all fours.
- Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.
https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0
6. Single Leg Knee to Chest Glute Bridge
- 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.
https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0
- 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.
- Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward.
- Curl both arms up toward the chest with the elbows bent at the sides.
- Return to start position.
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Clam Shell
Difficulty: Beginner
Directions:
- 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.
