Difficulty: Beginner
Categories
Author: Rachel Tinius
Categories
Seated Deadlift
Seated Kettlebell Deadlift (Exercise Classification: Beginner)
Equipment: Kettlebell
*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.
- Start seated in a chair with your feet a little wider than your hips
- Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
- Hinge forward at the hips as you lower the weight as if trying to touch the floor (the weight may actually touch the floor- that is OK).
- Push your heels through the ground and gently squeeze your bottom as you rise back up.
- To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you rise back up. This is the hardest part of the movement.
Categories
Supine Bent Knee Hip Raise
Difficulty: Beginner
Description:
Lay on the ground with feet hip length apart.
Hold any sized weight, or if you are comfortable hold your baby under their arms; directly over your hips, they can be facing away or facing you, whichever is more convenient.
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.
Difficulty: Intermediate
Description:
Lay down on your stomach and extend your arms beyond your head, shoulders beside your ears. Engage your glutes, core, and back to activate the entirety of your spine to lift your lower legs, shoulders, head and chest up away from the floor and hold this position for 2-3 seconds.
Aim to squeeze your shoulder blades together on your back by contracting your upper back muscles.
Difficulty: Intermediate
Description:
Lay down on your stomach and extend your arms behind you. Engage your glutes, core, and back to activate the entirety of your spine to lift your lower legs, shoulders, head and chest up away from the floor and hold this position for 2-3 seconds.
Aim to squeeze your shoulder blades together on your back by contracting your upper back muscles.
Categories
Supine Back Extension Arms Bent
Difficulty: Intermediate
Description:
Lay down on your stomach and lift your arms bent at your side. Engage your glutes, core, and back to activate the entirety of your spine to lift your lower legs, shoulders, head and chest up away from the floor and hold this position for 2-3 seconds.
Aim to squeeze your shoulder blades together on your back by contracting your upper back muscles.
Categories
Sumo Squat with Baby
Difficulty: Intermediate
Description:
Stand with feet much wider than shoulder width. Bend your knees and sit your hips back to squat down, and then extend back up to starting position.
Squeeze your glutes at the top. Complete 10 reps and then hold at the bottom in a squat position for 10 seconds on the last rep.
Categories
Stroller Lunges
Difficulty: Beginner
Description:
Place hands on the handlebar of the stroller.
Stand in a relaxed position then take one step forward and dip your entire body down with your back leg bending until your shin is parallel to the ground and your front leg is at a 90 degree angle to the ground. As your press forward extend your arms in front of your face pushing the stroller forward.
Carefully, press back into a standing position by pressing up and back with your front leg and pull the stroller back to the original positon. Switch legs and repeat.
Categories
Straight Leg Lift
Difficulty: Beginner
Description: Lay down on your back and place feet on a sturdy chair or couch about a foot or so from the ground. Press your heels into the elevated surface and press your hips upwards squeezing your glutes. You can help balance yourself by pressing your elbows into the ground next to you.
You can add a weight or your baby for more difficulty.
Categories
Standing Calf Raises
Difficulty: Beginner
Stand up on your tip toes! Push through the ground with your toes to lift the heals off the ground. Use a wall or chair back for support.
