(Difficulty: Beginner)
Start in a split stance, with one foot slightly in front of the other. With each small jump, switch your feet.
Knees should stay almost straight, and hops should be about as small as if you were jump roping.
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Glute Bridge
(Difficulty: Beginner)
Start lying flat on your back, with knees bent and feet planted on the floor near your hips. Push through your heels, raising your hips in the air.
Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds
*If you get dizzy laying flat on your back, place 2-3 pillows behind your head, neck and upper back so that you are lying on an incline. You can also sit on the ground and lean against your couch or any piece of furniture that won’t move.
- to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air
(Difficulty: Beginner)
Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existent) chair.
Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.
Keep the chest up tall, and avoid putting your hands on your legs for support.
- to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.
- to decrease difficulty: straighten the knees slightly so that the shoulders are higher against the wall.
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Weight Gain for Twin Pregnancies
The Institute of Medicine has established some general guidelines for total weight gain in twin pregnancies based on pre-pregnancy body mass index (BMI). To determine your pre-pregnancy BMI, enter your weight and height PRIOR TO PREGNANCY at this link (https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html).
Once you have a value, use the table below to determine how much total weight you should gain.
Of note, it is not entirely clear how much a woman carrying twins with a BMI <18.5 should gain during pregnancy. For all women carrying twins, it is important to engage in frequent conversations about weight gain with your health care provider to ensure your babies are growing properly, and that you are staying healthy as well!
Citation:
Institute of Medicine and National Research Council. 2009. Weight Gain During Pregnancy: Reexamining the Guidelines. Washington, DC: The National Academies Press. https://doi.org/10.17226/12584.
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Stroller Squats
Difficulty: Beginner
Description:
- Stand with the feet in a straddle position.
- Place hands on the handlebar of the stroller.
- 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.
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Stroller Calf Raises
Standing Calf Raises with Upper Body Balance Support (Intensity level: beginner)
Equipment: Stroller, or something to hold onto for support
- Start standing next to something you can rest your hands on will not move (wall, tree, back of a couch)
- Keeping your trunk stacked (no extra arch in your low back), raise up onto both toes as you lift your heels off the ground as high as you can.
- Without holding, lower back down.
- Repeat for 20 repetitions. You may need to break this down into 2 sets of 10 repetitions.
- Consider performing a calf stretch (see other video) after performing this exercise.
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Standing March with Overhead Weight
Standing Marching with Unilateral Weight Overhead (Intensity: Beginner/ Intermediate)
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.
- 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 breath 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.
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Raised Back Leg Raises
Difficulty: Intermediate
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Standing Push Press
(Difficulty: Beginner)
Description:
- stand with feet shoulder-width apart, holding a small weight in each hand.
- bring the weights up to shoulder level, elbows bent in front of your body
- Push the weights straight up above your head
- modification: add in a slight knee bend, and then stand back up as you push the weights above your head. This helps the exercise use your legs to push the weights rather than strictly your arms.
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Lunge with Baby
Difficulty: Intermediate
Description: Hold your baby however is comfortable for you, or a weight.
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.
Carefully, press back into a standing position by pressing up and back with your front leg. Repeat for the opposite leg.
