Túmbate de lado con las rodillas flexionadas. Utiliza el codo para apoyar la parte superior del cuerpo, mientras la cadera y la parte inferior del cuerpo permanecen en el suelo.
Contrae el tronco y empuja con la parte exterior de la pierna de abajo para levantar las caderas del suelo. Aguanta 1 ó 2 segundos en la parte superior y luego vuelve a bajar al suelo.
Completa 10 repeticiones en un lado antes de cambiar de lado.
Ponte de pie con los pies separados a la altura de los hombros. Levanta una rodilla, con la rodilla flexionada a 90 grados y el muslo paralelo al suelo.
Vuelve a bajar el pie, y luego levanta el pie opuesto, en forma de marcha
*** Las manos pueden estar en las caderas, extendidas hacia delante, o balanceándose hacia delante y hacia atrás en un movimiento de carrera.
Túmbate de lado con las rodillas flexionadas y los pies apilados uno encima del otro. Manteniendo los pies juntos, levanta la rodilla superior en el aire, rotando externamente la cadera.
Mantenla arriba durante 2-3 segundos, y luego vuelve a bajar.
Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.
Este es el tercer día de la primera semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.
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 stable box or step at a comfortable height to step onto
Stand directly infront of it, facing the step. Place one foot on the surface of the step
Push off using only the foot on the stair, letting the opposite foot come off the ground to meet at the height of the box. Control the movement back down, letting the same foot return to the ground.
Complete all 10 reps on one side before switching to the opposite side.
Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actucally sitting down!) in a controlled motion, and then stand back up.
Think about sitting on a balloon!
Stand all the way up to finish the rep. Squeeze your glutes at the top.
Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.
This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up
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.
Modification: Sitting in a chair, lift one thigh up while keeping the knee bent, and opposite foot on the floor. Lower it back to the ground, and then lift the opposite leg up.
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.
Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.
Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.
Push down to straighten the elbows and return to the starting position.
Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.
As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).
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.
Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.
Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.
Push down to straighten the elbows and return to the starting position.
Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.
As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).
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.
Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.
Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.
Push down to straighten the elbows and return to the starting position.
Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.
As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).
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.
Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.
Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.
Push down to straighten the elbows and return to the starting position.
Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.
As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).
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.
Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.
Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.
Push down to straighten the elbows and return to the starting position.
Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.
As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).
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.
Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.
Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.
Push down to straighten the elbows and return to the starting position.
Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.
As you hinge forward at the hips, lift the back leg up keeping it straight behind you….You should feel this in the back of your leg that is forward (working leg).