BumptUp

Exercise Classification: Beginner

Equipment: Chair or table

Description: 

• In a standing position, rest one hand on a stable support for balance. 
• Reach back and grasp the outside leg above the ankle. 
• Gently bring the foot up toward the buttocks. Stay tall on your stance leg.
• Repeat on opposite side.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: None

Description: 

• Sit with the soles of feet together with knees out toward the side and hands on ankles or shins.
• Press your elbows downward gently onto the inner thigh area.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: None for first trimester, pillows for second and third.

Description: 

• Lie on your back with the knees bent and the feet flat. If you’re past your first trimester place several pillows under your upper body to raise to a semi-reclined position.
• Place the hands behind your thigh and one pull knee toward the chest. 
• Repeat on opposite side.

© WKU {2022} All rights reserved.

Difficulty: Beginner

Equipment: Chair

Description: 

• Stand next to the chair with your closest hand resting on the top of the chair.
• Bring one leg forward until the knee is slightly bent, then extend the back leg, keeping the knee slightly bent and resting on the toes. 
• Bend at the knees and perform a pelvic tilt, contracting the buttocks. 
• The back heel may remain flat or lifted off the floor. 
• Repeat on opposite side.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Towel or longer towel/sheet (in third trimester)

• Description: 
• Sit on the floor in an inverted hurdler’s position.
• Place a towel around the foot of the extended (straight) leg with hands on each end of the towel and pull the toes toward the shin. Keep your knee straight as you do this.
• Repeat on opposite leg.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: chair, Theraband

Description: 

• Sit in a chair with back straight. 
• Extend on leg out straight and keep opposite leg with knee bent and foot on floor.
• Place band around the bottom of the foot of the extended leg. 
• Pull the toes toward the shin while keeping the knee straight. 
• Repeat on opposite leg.

MODIFICATION:

This can also be down with a long towel, belt, or sheet if you do not have a band.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: None

Description: 

• Sit on floor in an inverted hurdler’s position with hands on floor.
• Pull the toes of the extended (straight) leg toward the shin until a stretch in the calf muscle is felt.
• Repeat on opposite leg.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

First trimester or postpartum only.

Equipment: Foam roller or rolled towel

Description: 

• Place foam roller or rolled towel under back from shoulders to below hips. 
• Extend arms straight out from shoulders. 
• Drop your head back and slowly roll side-to-side, relaxing arms and neck as you roll.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Foam roller or rolled towel

Description: 

• In a side lying position, place a foam roller or rolled towel under your hip and bring upper leg in front of body for balance. 
• Support your body on your lower arm with the elbow bent. 
• Place upper arm hand on hip and roll over the roller or towel, moving up and down along hip and upper thigh.
• Repeat on opposite side.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Pillow

Description:

• Lie on one side with the knees bent with a pillow placed between legs, and the bottom arm under the head. 
• Slowly raise the top arm above the body and allow it to drop down behind you until you feel a pull in your chest.
• Follow your hand with your eyes as you stretch back (NOT SHOWN IN VIDEO).
• Hold the stretch for five seconds.
• Repeat on opposite side.

© WKU {2022} All rights reserved.