BumptUp

Hook Lying Trunk Rotation (Exercise classification: beginner)

Equipment: none

• Lay on your back with your knees bent and feet flat on the floor.
• Bring your feet together so the big toes and inside of your heels are touching.
• After 20 weeks, place pillows behind your head and back so that you are not completely flat (goal:30-45 degree include)
• Let your arms rest down by your sides OR lay them flat out to your sides in a “T” position with your palms up towards the ceiling
• Gently let your knees fall to one side until you feel a light stretch or pull.
• Hold for 2-3 seconds then bring your knees back up to the starting position.
• Repeat the opposite direction
• Perform for 5 to 10 repetitions (right + left= 1 repetition)

Hip Swings (Exercise classification: beginner)

Equipment: wall or countertop

• Begin standing next to a wall or a countertop with the right side of your body closest to the wall or countertop
• Place your right hand on the surface for balance
• Your left hand can go on your hip or your can let your left arm hang comfortably at your side
• Keeping your knee straight, swing your left leg back and forth in one smooth motion.
• The movement should come from your hip at a comfortable speed. Keep your trunk still when you do this.
• Keep height of leg in a comfortable range
• You can perform on both sides but for constipation you want to make sure to do the left side.
• Repeat for 10-20 repetitions (forward swing and back swing of the leg = 1 repetition).