BumptUp

Exercise Classification: Beginner

Equipment: Towel

Description: 

• Sit on floor with legs in tailor position.

• Grasp the ends of a towel in each hand bring the towel behind your head.

• Squeeze the shoulder blades together by pulling the towel as you expand your chest.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: None

• Description: 
• Stand with the feet shoulder-width apart and knees soft. 
• Clasp the hands behind the back and pull up and back with the hands. 

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: chair

Description: 

• Sit in a chair with feet flat on the floor. 
• Slowly twist the body to one side, reaching for the back of the chair and hold for five seconds.
• Repeat on opposite side.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Pillows or wedge

Description: 

• Lay flat on your back if in your first trimester,or use pillows or a wedge to raise your upper body if in later trimesters.
• Place the right hand behind the head and extend the left arm out to the side in line with shoulder
• Bring your knees to bent knee position and then slowly lower both legs to one side.
• Repeat on opposite side.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: None

Description: 

• Sit with one leg extended and one leg bent at the knee with the sole of that foot placed against inner thigh.
• Slowly rotate to the side of the bent knee keeping the spine erect.
• Place your hands on the ground as your reach into the stretch.
• Repeat on opposite side.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: None

Description: 

• Stand with feet shoulder-width apart 
• Circle your hips and pelvis to the front, left, back, and right side. 
• Repeat in opposite direction.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: stability ball

Description: 

• Kneel on the floor with the ball in front of body. 
• Place both hands on the ball and lean forward, rolling the ball away from the body. Lower the head so that the ears are between straight arms.
• Roll the ball forward, then to each side.

MODIFICATION:

Place 2-3 pillows under your bottom (on top of the back of your lower legs) and rest your bottom on the pillows as your stretch.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Wall or chair

Description: 

• Stand facing arm-length away from a wall or heavy chair. 
• Bend forward at the hips keeping a soft bend in the knees and your back straight until you feel a stretch in the back, hips, and upper legs.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Doorway

Description: 

• Stand with elbows bent and hands at shoulder level on each side of doorway. 
• Slowly lean forward keeping your body straight until you feel a stretch in the chest.
• Press back to start position.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Wall

Description: 

• Stand with back against the wall, palms facing forward and hands down at sides.
• Take a breath in and as you exhale slowly raise your arms up overhead, keeping your arms and hands touching the wall as you lift.
• Raise arms only to the point where you can maintain contact against the wall.
• Keep your shoulders relaxed and down away from your ears.
• Return to start position.

© WKU {2022} All rights reserved.