Category: Exercises

Exercises

Squat with Support

Exercise Classification: Beginner

Equipment: Chair

Description:

Use a stable support for balance.
Stand with the feet in a straddle position.
Slowly squat toward the floor. Knees should remain in line with the toes and helps remain flat on the floor.
Hold for five seconds.

Tags beginner, lowerbody, Pregnancy

Exercises

Air Squat

Difficulty: Beginner

Equipment: None

Description:

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.
Squat as far as you comfortable can without allowing your heels to lift off the floor.
Hold for a count of five.

Tags beginner, lowerbody, Pregnancy

Exercises

Lat Pulldown with Band

Exercise Classification: Intermediate

Equipment: Theraband

Description:

Stand with feet slightly straddled and the arms extended overhead with hands grasping the band on each side.
Pull the elbows downward and toward the midline, squeezing the shoulder blades together.

Tags Intermediate, Pregnancy, upperbody

Exercises

Upright Row with Band

Exercise Classification: Intermediate

Equipment: Theraband

Description:

Place band under one foot and reach down grasp the ends in each hand.
Perform a rowing action pulling the elbows back and and up behind you.

Tags Intermediate, Pregnancy, upperbody

Exercises

Chest Opener with Band

Difficulty: Beginner

Equipment: Theraband (can substitute with a tie, rope, or rolled towel)

Description:

Stand with the elbows at shoulder level, palms down.
Stretch the band by pulling the elbows back, adducting the shoulder blades

Tags beginner, Pregnancy, upperbody

Exercises

One Arm Bent Over Row

Exercise Classification: Intermediate

Equipment: Small hand weights, soup cans or water bottle filled with water or sand.

Description:

Place the palm or fist of the right hand on the seat a chair or bench. Hand weight is in the left hand with the arm extended.

Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.

Repeat on opposite arm.

Tags Intermediate, Pregnancy, upperbody

Exercises

Bicep Curl with Hand Weights

Post author By Rachel Tinius
Post date May 21, 2020
No Comments on Bicep Curl with Hand Weights

Exercise Classification: Intermediate

Equipment: Small hand weights, soup cans or water bottle filled with water or sand.

Description:

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.

Tags Intermediate, Pregnancy, upperbody

Exercises

Tricep Extension

Exercise Classification: Beginner

Equipment: Small hand weights, soup cans or water bottle filled with water or sand.

Description:

In a standing 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.
Repeat on opposite side.

Tags beginner, Pregnancy, upperbody

Exercises

Upper Back Squeeze

Upper back squeeze (Exercise Classification: Beginner)

Equipment: None

Description:

Sit on the floor with your knees to the side and feet resting on floor.
Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

Tags beginner, Pregnancy, upperbody

Exercises

Diaphragmatic Breathing

Diaphragmatic Breathing (Exercise Classification: Beginner)

Equipment: None first trimester and postpartum, wedge or pillows second and third

Description:

Lie on your back with knees bent and a neutral spine.

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 relax as you breathe out totally relaxing the body.

Tags beginner, Core, Pregnancy