Posts – Page 48

Supine Ball Squeeze

Exercise Classification: Intermediate

First trimester or postpartum only if performing without wedge.

Equipment: Medium rubber ball, wedge

Description:

Start on back or with a wedge under upper body, place arms down at sides so that your upper body is on a slight incline
Place a small ball between knees.
Bring knees up until over hips and slowly squeeze the ball for count of 5.
Complete 10 reps

MODIFICATION:

To make this easier, place a small foot stool or a few firm stacked pillows under your feet. Raise and lower your feet from the raised surface instead of the ground. Another way to scale this exercise down (easier) is to bring the knees up by bending the hips more than 90 degrees.

Tags Intermediate, lowerbody, Pregnancy

Exercises

Side Lying Abductor Lift

Exercise Classification: Beginner

Side Lying Abductor Lift

Equipment: None

Description:

Lay on side with lower arm supporting head, upper arm in front for balance and legs straight in line with body. Slightly bend upper leg knee and squeeze glutes (bottom) as you bring leg back behind body and hold for several seconds.
Slowly raise the upper leg above hip level and return to start position.
Keep your hips stacked on top of each other as you do this.
Repeat on opposite side.

MODIFICATIONS:

If you are having trouble balancing in this position, bend your bottom hip and knee up a little. If you find yourself rolling backwards, do this next to wall with the wall behind you to help keep your from rolling backwards.

Tags beginner, lowerbody, Pregnancy

Exercises

Side Lying Clam in Modified Side Plank

Post author By Rachel Tinius
Post date May 21, 2020
No Comments on Side Lying Clam in Modified Side Plank

Difficulty: Advanced

Equipment: None

Description:

Lay on side with lower arm supporting head, upper arm in front for balance and knees out front at hip level.
Keep feet together as you raise the upper knee up and out and return to start position.
Keep your hips stacked on top of each other as you lift and lower your leg.
Repeat on opposite side.

MODIFICATIONS:

If you find yourself rolling backwards you can a.) limit how high you lift your leg b.) do this with a wall or couch back behind you to prevent you from rolling backwards.

Tags Intermediate, lowerbody, Pregnancy

Exercises

Standing Hip Extension

Exercise Classification: Beginner

Equipment: Chair

Description:

Stand with the hands resting on a sturdy chair for balance. Extend one leg out behind the body, knee is slightly bent.
Lift the leg up. Keep the back straight and concentrate on tightening the gluteal (bottom/buttock) muscle.
Repeat on opposite leg.

Tags beginner, lowerbody, Pregnancy

Exercises

Standing Hip Abduction

Exercise Classification: Beginner

Equipment: Chair

Description:

Stand with one hand resting on a sturdy chair for balance.
Lift the outside leg away from the body, keeping your torso straight as you lift.
Slowly lower it to the starting position.
Switch sides.

Tags beginner, lowerbody, Pregnancy

Exercises

Plie Squat

Difficulty: Beginner

Equipment: Ball, small pillow or small empty box.

Description:

Stand in a partial squat position while holding the ball in front of your belly.
Plie by raising your body up and raising ball overhead and until your legs are straight.

Tags beginner, lowerbody, Pregnancy

Exercises

Stationary Lunge with Upper Body Support

Post author By Rachel Tinius
Post date May 21, 2020
No Comments on Stationary Lunge with Upper Body Support

Exercise Classification: Beginner

Equipment: Chair or table

Description:

Holding onto a stable support, stand in a stride position with one foot forward and one foot back.
Slowly bend both legs. Keep your torso is upright and your back heel should be lifted off the floor.
Tighten the lower torso muscles as you dip down as far as you comfortable can go.
Switch to opposite side.

Tags beginner, lowerbody, Pregnancy

Exercises

Squat with Support

Exercise Classification: Beginner

Equipment: Chair

Description:

Use a stable support for balance.
Stand with the feet in a straddle position.
Slowly squat toward the floor. Knees should remain in line with the toes and helps remain flat on the floor.
Hold for five seconds.

Tags beginner, lowerbody, Pregnancy

Exercises

Air Squat

Difficulty: Beginner

Equipment: None

Description:

Stand with the feet in a straddle position.
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.

Tags beginner, lowerbody, Pregnancy

Exercises

Lat Pulldown with Band

Exercise Classification: Intermediate

Equipment: Theraband

Description:

Stand with feet slightly straddled and the arms extended overhead with hands grasping the band on each side.
Pull the elbows downward and toward the midline, squeezing the shoulder blades together.

Tags Intermediate, Pregnancy, upperbody