Categories
Aerobics

Knee to Elbow Reach

Exercise Classification: Beginner

The following exercise effectively build cardiovascular and muscles strength, and you can build a routine of a circuit by doing one set of each exercise for 10-12 reps, building slowly to five or more sets.

Safety tips:

  • Always warm up by walking in place for several minutes.
  • Perform you exercises on supportive flooring with plenty of room to move.
  • Wear athletic shoes and avoid working out on thick carpet that can make movement difficult.
  • Don’t push to the point of exhaustion­–take a rest if you start to feel out of breath or overheated.
  • As your pregnancy progresses, modify the exercises as suggested for comfort and safety, and avoid any exercise that makes your feel unsteady or causes discomfort.

Instruction:

  • Begin in a standing position with your legs slightly apart and hands resting behind your head with elbows out to the side.
  • Raise your left knee as twist your right elbow to your raised knee.
  • If the twisting motion becomes difficult later in pregnancy, just raise your knee in front of you as you raise your arms to the side with each knee raise.

© WKU {2022} All rights reserved.

Categories
Exercises

Quad Stretch with Chair

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.

Categories
Exercises

Seated Butterfly

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.

Categories
Exercises

Glute Stretch

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.

Categories
Exercises

Standing Lunge

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.

Categories
Exercises

Seated Calf Stretch with Towel

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.

Categories
Exercises

Seated Calf Stretch w/ Band

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.

Categories
Exercises

Seated Calf Stretch

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.

Categories
Exercises

Spine Stretch

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.

Categories
Exercises

Side Roll

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.