Difficulty: Intermediate
Take a big step out to one side. Bend the knee of the stepping foot as you sit your hips back as if trying to sit in a chair. Keep the opposite leg straight.
As you do this, reach with your arm and hand to try and touch the ground on the outside of the foot closest to you. Your trunk will twist as you do this.
Return to the starting position then repeat going to the other side.
Complete 5-10 reps on each side.
(Difficulty: Beginner)
Description:
Lie flat on your back, with knees bent and feet flat on the floor.
Sit up just slightly, so that only your shoulders/upper back are off the ground.
Keep your core tight to reach your right arm to your right heel, and repeat on the opposite side.
Complete 10 reps on each side.
(Difficulty: Beginner)
Description:
Start in a seated position on the floor.
Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
From here, kick your right foot in the air, keeping your core tight. Return the foot on the ground, and then repeat on the opposite side.
Repeat for 10 reps on each side.
Difficulty: Intermediate
Start in a half kneeling position with one knee on the ground.
Holding a light weight or object in both hands, start with both arms straight near the leg that is down.
Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.
Lower back to the start.
Repeat 10 times on one side, then switch your knees and complete on the opposite side.
(Difficulty: Advanced)
Description:
Start in a normal plank position. Keeping your back flat, slowly rock your shoulders forwards and back, just like your body is functioning as a jig saw.
Make small movements, and keep your core tight throughout the movement.
Complete 10 reps.
(Difficulty: Beginner/Intermediate)
Description:
– Lie flat on your back with your legs straight, and your head and neck lifted slightly off the ground
– Place both hands behind your head or near the base of your neck
– Raise your right knee up, and rotate your left elbow to reach towards this leg.
– Switch sides by straightening the right leg, and then reaching towards the left side and bending your left knee up
– Repeat 10 reps on each side.
Starting in a tabletop position, alternate between completing one donkey kick and one fire hydrant. Do 10 reps of each on one side before switching to the opposite side.
(Difficulty: Beginner)
Donkey Kick: Start on your hands and knees, with your hands directly under your shoulders and back flat. Keeping your core tight, lift one foot off the ground and reach straight backwards. Reach as far as you can, squeezing your glutes at the top, and keep your knee bent throughout the movement. Lower it back down, bringing your knee all the way back underneath your hips
(Difficulty: Beginner)
Fire hydrant: From the same starting position, lift your knee out to the side, keeping your knee bent. Squeeze your glute at the top, and then return to the starting position. Similar to a dog peeing on a fire hydrant, this exercise is great for your hip and glute muscles!
Difficulty: Advanced
Holding a plank position with hands under shoulders, keep the core tight and drive one knee towards the same side elbow.
Instead of rapidly switching foot position like a traditional mountain climber, this should be a controlled movement to target the core and hip flexor muscles.
(Difficulty: Intermediate)
Description:
Also referred to as a “Scap” Pushup, this movement is a great exercise to activate and mobilize the upper back and trap muscles.
Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.
A Bear Crawl is a super versatile, super effective exercise. Similar to a plank, it can show up in your workout as a simple activation exercise, or used to target your core muscles. The BumptUp 36-week Program features several variations of the bear crawl hold, each listed and explained below.
Start by getting down on all fours on a mat or a flat surface. Position your hands directly under your shoulders and your knees under your hips. Your back should be flat, and your core tight.
Lift your knees a few inches off the ground, so your weight is supported by your hands and the balls of your feet
(Difficulty: Intermediate)
Week 4-8, Day 1
An isometric exercise is one that requires holding a position with minimal movement, similar to a plank.
Assume a Bear Crawl position, with a flat back and hands directly under the shoulders. Press the toes through the floor so that the knees are slightly elevated.
Hold this position for the specified time, engaging stabilizing muscles in the shoulders, hips, quads, and abs. In the Pregnancy Exercise Program, the time will increase each week!
The bear crawl, and its many variations, is a great exercise for building core strength, stability, and coordination. It engages multiple muscle groups, including the shoulders, arms, core, and legs.
