Difficulty: Intermediate
Description:
Stand with feet much wider than shoulder width. Bend your knees and sit your hips back to squat down, and then extend back up to starting position.
Squeeze your glutes at the top. Complete 10 reps and then hold at the bottom in a squat position for 10 seconds on the last rep.
Difficulty: Beginner
Description:
Place hands on the handlebar of the stroller.
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. As your press forward extend your arms in front of your face pushing the stroller forward.
Carefully, press back into a standing position by pressing up and back with your front leg and pull the stroller back to the original positon. Switch legs and repeat.
Difficulty: Beginner
Description: Lay down on your back and place feet on a sturdy chair or couch about a foot or so from the ground. Press your heels into the elevated surface and press your hips upwards squeezing your glutes. You can help balance yourself by pressing your elbows into the ground next to you.
You can add a weight or your baby for more difficulty.
Difficulty: Beginner
Stand up on your tip toes! Push through the ground with your toes to lift the heals off the ground. Use a wall or chair back for support.
Difficulty: Intermediate
Description: Hold any sized weight, or if you are comfortable hold your baby under their arms; directly in front of you, they can be facing away or facing you, whichever is more convenient.
Position legs hip length apart and while holding your baby or weight go down into a regular squat. As you press back up through your legs press your baby or weight towards the sky directly in front of you and upwards until your arms are almost completely extended. Bring them back down in front of your chest and repeat the move set.
Try to keep the movement as fluid as possible, remember if at any point your weight OR baby feels too heavy to continue: lessen the weight or opt out of involving your baby during this exercise.
Dip and Turn (Exercise Classification: Intermediate/Advanced)
Equipment: none
Dip and Turn (Exercise Classification: Intermediate)
Equipment: none
-Begin with hands on your hips in a standing position, legs approximately shoulder width apart.
-Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.
-Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside.
Cardio squat with Hop (Exercise Classification: Advanced)
Equipment: none
-Begin standing legs slightly wider than shoulder width apart.
-When ready, bend your knees and squat downward, bringing your bottomtowards the ground.
-Once your legs are parallel to the ground,push up off the ground letting your feet leave the surface allowing jump to occur.
-When you land, bend your knees, squat again and repeat the process.
-You may find yourself bringing your arms to your chest on the squat and using them to swing down during the jump for an extra push.
-Repeat 10 times
Step-Up (Exercise Classification: Intermediate)
Equipment: none
-Find a stable box or step at a comfortable height to step onto
-Place it directly in front of you and take about one step back from it.
-To begin place one foot on the box and push off from the box to pull the other one off the ground.
-Do not put pressure on the foot off the box simply let it rise to meet the other on the box and set it back down on the ground.
-Repeat 10 times with one leg before switching to the other side.
Exercise Classification: Advanced
Description: Perform this exercise on a block or staircase, step up as usual with one leg, and before stepping up completely with the other let it dangle behind just above the ground. Slowly and gently lower the dangling foot back down to the ground while squeezing your other quad muscle in a controlled slow movement. Switch legs and repeat.