(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 staple leg exercise in the BumptUp Pregnancy Program, this page serves as a comprehensive guide to explain the Split Squat, and its many variations. The split squat can be used in many ways throughout your training, and are a great way to strengthen the glutes, hamstrings, quads and core!
Difficulty: Beginner to Advanced
To perform a split squat,
Other variations that may show up in the BumptUp Pregnancy program:
Difficulty: Beginner
Stop at the position at the bottom of the exercise! Bend both knees, and hold here with the back knee just a few inches above the ground. This simple exercise will get tough! It is a great way to work the muscles without adding more impact.
For this one, hold it for 30 seconds (if you can) vs doing a set number of reps.
Difficulty: Advanced
From the same starting position, drop the back knee down, and quickly come almost all the way up, then immediately back into the next rep. You never stand all the way up with this exercise, which adds a little “bounce”. You may want to do 30 seconds vs. a set number of reps for this one!
Difficulty: Intermediate
Find a low step or box and place the front foot on it. Drop the back knee down. This will put less stress on your knees and will focus on the quads of the front leg.
Difficulty: Advanced
This variation puts much more load on the working leg, making the exercise more difficult. Assume the same starting position, however find a small stair or box to elevate the back foot. The higher the foot, the harder the exercise.
Any of the above variations can be made more difficult by adding weights (or soup cans!).
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.
Standing Marching with Unilateral Weight Overhead (Intensity: Beginner/ Intermediate)
Equipment: Kettlebell
*If you do not have a kettlebell, don’t worry! You can use a standard weight, a milk jug full of water, or anything that weighs ~5-10 pounds that can be safely held in your hands. You can also modify by doing the exercise without any weight.
Difficulty: Intermediate
Difficulty: Intermediate
Description: Hold your baby however is comfortable for you, or a weight.
Stand in a relaxed position then take one step forward and dip your entire body down with your back leg bending until your shin is parallel to the ground and your front leg is at a 90 degree angle to the ground.
Carefully, press back into a standing position by pressing up and back with your front leg. Repeat for the opposite leg.
Difficulty: Intermediate
Difficulty: Intermediate
Difficulty: Intermediate
Deadlift (Kettlebell)
(Difficulty: Intermediate)
Equipment: Dumbell/Kettlebell
*If you do not have a kettlebell, don’t worry! You can use a standard weight, a milk jug full of water, or anything that weighs ~5-10 pounds that can be safely held in your hands. You can also modify by doing the exercise without any weight.
