Author: Rachel Tinius

LOSSA Programed Workouts

*Week 6 – Workout 1

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

This is the first day of your sixth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

2 min:
Breathing – standing
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 8 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:
8 per side Birddog
https://info.bumptup.org/2023/07/23/table-top-bird-dog/

Begin on all fours, knees planted directly below the waist and hands planted directly below the shoulders.
Carefully extend your left back leg behind you and simultaneously extend your right arm in front of you.
Pull them back to the starting position and do the same for the opposite leg and arm.

3 rounds:
8 reverse crunches

Lie on your back and lift your legs and some of your bottom off the ground. Brace your core to hold yourself barely off the ground. Return to the ground.

Workout

3 rounds:
Goblet Squat
https://info.bumptup.org/2022/03/29/goblet-squat/

You can either choose to use a weight or not. Hold your hands or weight in your hands directly in front of your chest. Spread your legs slightly and push your behind back as you bend your knees.
Press down into a full squat and then back up.

3 rounds:
8 per side kettlebell deadlift (B stance)
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

Another option is to stand with a leg positioned slightly bent behind the foot staggerstanced (B-stance)
Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
Push your heels through the ground as you stand back up.

3 rounds:
6 floor press
https://info.bumptup.org/2022/03/29/floor-press/

Lying down on your back with your legs bent hold a weight in each hand. (be careful not to drop the weight) Extend the weights straight above you each wrist stacked over each shoulder. Carefully lower the weights down to your chest by bending your elbows. Extend your arms back to the starting position and you have completed one rep.

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.

Cooldown

3 rounds:
8 per side Hip Flexor March
https://info.bumptup.org/2023/07/09/seated-hip-flexor-march/

Sit on the ground with legs straight out in front of you.
Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.
To make the exercise easier, Support your back on a wall or bottom of the couch.

2 rounds:
8 per side fire hydrant
https://info.bumptup.org/2022/03/29/fire-hydrant/

Start on your hands and knees with your back parallel to the ground. Slowly lift one leg, keeping it bent at the knee out to the side of your body. Lift it as high as you feel comfortable then return it to the ground. Repeat on the other side.

Relax

30 seconds per side thoracic rotation

Tags LOSS A, w6d1

LOSSA Programed Workouts

*Week 6 – Workout 2

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 sixth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

2 min:
Breathing – Standing
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:
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 per side shoulder tap – elevated as needed
https://info.bumptup.org/2022/03/29/shoulder-tap/

Begin by getting into tabletop position, hands, and knees on the ground with a straight back.
Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder.
Alternate between left and right arms tapping the opposite shoulder

Core

3 rounds:
8 per side Woodchop low to high
https://info.bumptup.org/2022/03/29/woodchop-low-to-high/

Equipment: Band, -If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
Once band is secured, grab ahold of the end with both hands clasped together. Start with the band low and on the right side of your body near your hip.
Pull band diagonally upward across your body until you reach the top left side overhead.
Do this slow and controlled fighting the resistance of the exercise band.

3 rounds:
8 per side Pallof press with step up
https://info.bumptup.org/2022/03/29/pallof-press-with-step/

Equipment: Band-If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
Stand with legs shoulder width apart and grab the exercise band with two hands clasped together.
Hold the band at your chest with bent arms
Slowly extend your arms straight in front of you while keeping hands together and around the band
While extending your arm step the leg opposite to the band side out to the front, side, and behind you. Alternate each time.
Bend your arms back to your chest slowly and with control

Workout

3 rounds:
Seated Strict Press
Rest 60 seconds between rounds, 7-9 reps
https://info.bumptup.org/2022/03/29/seated-strict-press/

Carefully lower back down to the goalpost position
Begin by sitting on the ground with your legs out in front of you.
Grab two dumbbells and make a goalpost shape with your arms
Slow and controlled push the weights overhead until they reach the top

3 rounds:
8 Air Squats
https://info.bumptup.org/2020/05/21/squat/
Hold for a count of five.

Squat as far as you comfortable can without allowing your heels to lift off the floor.
Stand with the feet in a straddle position.
Slowly squat toward the floor by dropping your bottom down and back as if trying to sit in a chair. Knees should remain in line with the toes.

3 rounds:
Side Step ups 6 reps per side
https://info.bumptup.org/2022/03/28/step-ups-lateral/

Stand beside the step you will be stepping up onto. Instead of facing the step stand beside it and take a step up onto the step horizontally with the foot closest.

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)
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 return to the start by fully straightening the 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.

3 rounds:
10 Tricep Pulldown
https://info.bumptup.org/2022/03/29/tricep-pulldown/

Equipment: Band,-If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
Grab the end of the band with one arm.
Start with your arm bent at your elbow 90 degrees. Your arm should be in front of you and at your side.
Slowly extend your arm until it is straight and at your side, there should be tension in the band.
Do this slowly and controlled fighting the resistance of the exercise band.
When you have completed 10 reps on one arm, rest and do the other arm.

Relax

5 reps child’s pose to spinal segmentation

Tags LOSS A, w6d2

LOSSA Programed Workouts

*Week 6 – Workout 3

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 sixth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

2 min:
Breathing – Seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

Sit in a neutral position.
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:
10 downward dog pedal out
https://info.bumptup.org/2022/03/29/downward-dog-with-pedal-out/

Begin in a downward dog position. On your toes bent at the waist with your hands fully planted on the ground. Next begin to bend one knee at a time planting your opposite foot. Alternate between each foot.

Core

3 rounds:
Lateral Pull Through 8 per side reps
https://info.bumptup.org/2022/03/29/lateral-pull-through/

Begin on your hands and knees with a small weight placed on one side of your body. With the arm on the opposite side of your body as the weight; reach through underneath yourself and pull the weight to the other side of your body. Repeat by pulling the weight to the opposite side of your body with alternating arms.

3 rounds:
50′ suitcase carry

Holding any weight of your choice and level of comfort in one hand take a few steps forward, turn, and walk back.
Switch hands and repeat.

Workout

3 rounds:
Kettlebell Deadlifts 7-9 reps
https://info.bumptup.org/2022/06/13/deadlift-with-dumbell-kettlebell/

Start standing with your feet outside your shoulders. If your belly is in the way when you start the movement, you can step your feet wider.
Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
Push your heels through the ground as you stand back up.
To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you stand back up. This is the hardest part of the movement.
Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.

3 rounds:
Step-ups 6 each side
Rest 60 seconds between rounds, 6-8 reps
Unweighted
https://info.bumptup.org/2020/10/01/step-ups/

Tip: Go as slow as possible on your way down. Use the wall or a chair to assist as needed
Start in a standing position just behind the step.
Raise up onto the step with one leg as you pump your arms.
Return to start position.
Switch to the opposite leg and raise up.
You may increase the intensity of this exercise by stepping both legs onto the step and stepping back down.
Tip: Try to pull yourself onto the box with the front leg instead of pushing off with the back leg

3 rounds:
8 push ups
https://info.bumptup.org/2022/03/29/push-ups/

Starting on your knees place both hands on the mat in front of you, slightly past shoulder width apart
Bending at the elbows, slowly lower your upper body down towards the mat until your chest just touches the floor
Push up off the ground and straighten your arms until your back into starting position

3 rounds:
Lateral Pull Through 8 per side reps
https://info.bumptup.org/2022/03/29/lateral-pull-through/

Begin on your hands and knees with a small weight placed on one side of your body. With the arm on the opposite side of your body as the weight; reach through underneath yourself and pull the weight to the other side of your body. Repeat by pulling the weight to the opposite side of your body with alternating arms.

Cooldown

3 rounds:
8 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:
10 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

30 seconds per side pigeon

Tags LOSS A, w6d3

1 Loss Article

Pregnancy Loss

From the team at BumptUp®, we want to express our sincerest sympathy for your recent pregnancy loss. We know this is a very challenging time for you, both emotionally and physically. We want you to know that we are here to support you.

As creators of BumptUp® and a team of mostly women, many of us know what you are going through because we ourselves have been there too. Please know that you are not alone in your grief right now. We know you are likely experiencing many feelings – grief, pain, sadness, anger- and every single one of them is valid. And you should not feel rushed to move past any emotion; take your time and grieve in whatever way you feel is best for you and those who love you.

If you need a break from our services, we understand. Please reach out to us directly if you have any trouble pausing or cancelling your services. We will do our part to ensure you do not receive any messaging that could trigger you to feel additional sadness. The last thing we want to do is cause you more hurt.

One of the best things you can do is take care of yourself right now. Exercise can be a great way to make you feel better. We also know that you may or may not want to consider yourself postpartum, but the reality is that you are. Your body has been through a pregnancy and needs the same TLC that all women need after a loss or a live birth. We would like to encourage you to utilize our postpartum training plan. This entails gentle movement for 4 weeks, then easing back into a consistent exercise routine.

If the goal is to try for another pregnancy in the future, getting yourself back to optimal health is going to be so important! And we want to be there for you every step of the way! If you don’t think you can or want to become pregnant again, recovering and getting back to your normal exercise routine is going to help you be the best version of yourself going forward. Our exercise routines can be used by anyone, anytime!

Again, we are so sorry for your loss.

If you need additional support or feel that you are having difficulty coping, here are some resources you can seek out to help you. You do not have to do this alone!

Help for Grieving Families | Pregnancy Loss Support Program

https://www.upmc.com/services/south-central-pa/women/services/behavioral-health/conditions/pregnancy-loss

Miscarriage, loss, and grief | March of Dimes

Katie Fiore Knackmuhs

Counselor, LPCC-S, LMHC (she, her)

Tags Loss Article 1

Aerobics

Tutorial- Calorie Tracking

Post author By Rachel Tinius
Post date January 31, 2024
No Comments on Tutorial- Calorie Tracking

Tags tutorial

Aerobics

Tutorial- Basics

Aerobics

Tutorial- Physical Activity

Post author By Rachel Tinius
Post date January 31, 2024
No Comments on Tutorial- Physical Activity

BumptUp provides many features for tracking your health throughout pregnancy, the Physical activity tracker is just one of many ways we help you take control and keep up with your health. This is an updated version of our activity tracker as of July 15th, 2024.