Tag: Intermediate

Side lying transverse abdomens (Exercise Classification: Intermediate)

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 your 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.

Instructions:

• Lay down on your side with knees bent and legs together. Place upper hand on hip and support head with the other hand.
• Modification: Place 1-2 pillows between your knees if the above starting position is uncomfortable.
• Take a breath in and as you exhale pull your tummy inward and hold the contraction. If you do this correctly, it will create a little “mouse house” dome between the floor and your waist.
• Hold the abdominal contraction but breath normally as you raise your top knee as you turn your inner thigh outward keeping your ankles together and hold for five seconds.
• Return to start position and repeat.
• Switch to opposite side and repeat.

© WKU {2022} All rights reserved.

Four way Lunge (Exercise Classification: Intermediate)

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.

Instructions:

All with the right leg being the one moving (left leg stationary)…

1. Lunge to the front
2. Lunge to the side
3. Lunge to the back
4. Lunge to the other side

Then switch to the other side and repeat.

© WKU {2022} All rights reserved.

Exercise Classification: Intermediate or Beginner (if kicks are kept low)

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.

Instructions:

• Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
•  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
• Put the right foot back to the ground and repeat with the left.
•  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

© WKU {2022} All rights reserved.

Exercise Classification: Intermediate

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.
• Do not do this exercise if you have pain in the front of your pelvic bone.

Instructions:

• Start in a standing position with your arms at your side.
• Lunge forward on your right leg with your left leg extending behind you and bring your left arm in front of you as you extend your right arm back.
• Press back with your right leg and switch sides with your left leg forward in a lunge with right leg behind and left arm in front.
• Try to maintain a fluid “sliding” motion as you switch legs from front to back.
• Avoid dipping too deep—just slightly bend your knees, and if you have walking poles you can use them to help with balance and add more arm work.

© WKU {2022} All rights reserved.