Categories
Weekly Tips

Electrolytes During Pregnancy: Why They’re Important and How to Get Enough

By: Julie C. Shea, MS, RDN, LDN, CPT

During one of your early prenatal appointments, within the general nutrition information most clinics offer, your obstetrician may have encouraged you to stay hydrated – but what does that actually mean? Proper hydration is more than just increasing your intake of plain water and fluids. It’s also about understanding the significance of our body’s increased demand not only for fluids, but also for electrolytes throughout pregnancy and postpartum. There’s no shortage of electrolyte drinks or drink mixes available in today’s sports nutrition market due to the recent buzz around electrolyte supplements. Contrary to the marketing that targets athletes and marathon runners, electrolytes are essential for so many important processes in the body whether you are an athlete or not and especially if you are pregnant and breastfeeding! 

What are electrolytes?

At the foundational level, electrolytes are essential minerals that carry an electrical charge and dissolve in water or bodily fluids such as blood, urine, and sweat, as well as cervical and amniotic fluid in pregnancy. These positive or negative electrical charges assist with various chemical reactions throughout the body related to fluid balance and hydration, nerve function, influencing hormone levels and even stabilizing blood sugar. This further supports the idea that adequate intake of electrolytes through the diet should be a priority, especially in pregnancy. The primary electrolytes are calcium, chloride, magnesium, phosphate, potassium, and sodium.

Why are electrolytes important during pregnancy?

It’s no secret that with pregnancy come many significant changes to the body including a substantial increase in blood volume which can start as early as the first trimester! Maternal blood volume increases by roughly 45%, while a 30-50% increase occurs for extracellular fluid volume. With this increase, the American College of Obstetrics and Gynecology (ACOG) recommends 64-96 ounces of water daily during pregnancy. As fluid needs increase, you guessed it, electrolyte needs also increase! 

Although more research is needed for conclusive evidence, specific electrolyte minerals have been shown to have a positive impact on maternal health. As previously mentioned, electrolytes are responsible for maintaining fluid balance which can help to mitigate swelling during pregnancy. Electrolytes play an valuable role in muscle function and muscle contractions – pretty important when you think long term to labor and delivery! Let’s not forget about those pesky middle of the night charlie horses which adequate electrolyte balance can help to reduce. Electrolytes may help to lessen or prevent other common pregnancy discomforts such as nausea and fatigue which also happen to be signs of dehydration. Dehydration can lead to vitamin and mineral deficiencies, which during pregnancy can lead to an increased risk of anemia, pregnancy-induced hypertension or pre-eclampsia, fetal growth restriction, and decreased insulin sensitivity.

How do I ensure I’m getting enough?

Luckily, consuming adequate levels of electrolytes during pregnancy is fairly easy to do through a balanced diet, adequate fluid intake and a comprehensive prenatal vitamin. Do your best to prioritize organic, locally sourced, whole food ingredients that have high vitamin and mineral content to maintain electrolyte levels during pregnancy. Despite what the conventional nutrition guidelines suggest, liberally seasoning your food with salt or adding a pinch of salt to your water is an appropriate way to increase your sodium and chloride intake. The key takeaway here is not to consume more highly processed foods, but to consume salt in the context of a whole foods diet. Not only do highly processed foods generally contain low quality salt, they also contain other harmful preservatives, flavors, and additives that are not conducive to a healthy lifestyle. Consider switching to unrefined sea salt or celtic sea salt to benefit from additional trace elements not found in iodized table salt or kosher salt products. Keep in mind salt can also be found in foods such as miso, pickles, olives, and lacto-fermented vegetables like sauerkraut and kimchi which offer additional gut microbiome benefits! 

Potassium is an electrolyte that works hand-in-hand with sodium. As sodium intake increases, potassium intake should also increase. Adequate potassium is important for fetal growth, insulin sensitivity, and blood pressure regulation. Focus on potassium rich food sources such as potatoes, citrus, and milk products. Avocados and salmon provide a decent amount of potassium while also providing plenty of healthy fats like omega-3 which are crucial for baby’s health and brain development! Coconut water is another great and refreshing whole food source of potassium – my favorite brands are Harmless Harvest or Coaqua. 

Magnesium is responsible for taking part in over 600 enzymatic reactions in the body, yet magnesium deficiency in pregnancy is quite common. It may prove challenging to consume adequate magnesium from food sources alone, however magnesium rich foods include pumpkin seeds, brazil nuts, chia seeds, tahini, leafy greens, and certain types of seafood like cod, halibut and salmon. In addition to regular consumption of these foods, be sure you’re taking a comprehensive prenatal vitamin to supplement your intake. 

Although calcium needs do not increase during pregnancy, calcium absorption doubles in pregnancy meaning you will take in more of the calcium from the foods you are eating. Adequate calcium intake can be met through consumption of cheese and milk products, sesame seeds, chia seeds, tahini and fish canned with the bones. 

What about electrolyte supplements?

As mentioned at the beginning of this article, there are plenty of electrolyte supplements available in today’s market. Unfortunately, few provide the appropriate balance of electrolytes without unnecessary added sugar, preservatives, and artificial colors and flavors – I’m looking at you Gatorade! Processed and added sugars have been shown to increase cravings and insulin resistance (a natural occurrence in pregnancy already) and are a sneaky ingredient in many processed items on the shelves, including electrolyte supplements. Artificial sweeteners aren’t any better as they have been shown to alter the gut microbiome and may cause laxative effects. As always, consult with your doctor before starting any new supplements, but the following are registered dietitian approved: Just Ingredients Electrolytes, Nectar Hydration Packets, Seeking Health Optimal Electrolyte and Needed Hydration Support. Each of these brands use real food ingredients, no artificial flavors or colors, and offer an ideal balance of sodium, potassium, magnesium and chloride. If you’re not in the market for another supplement to worry about taking, you can have fun at home creating your very own electrolyte drink with whole food ingredients you probably already have on hand! Visit the BumptUp instagram for an easy watermelon electrolyte refresher recipe, perfect for any trimester or postpartum!

In summary, consuming adequate electrolytes during pregnancy is important for you and your baby’s health. Within the research that is available, many of the electrolyte minerals have been shown to have beneficial effects on maternal and fetal health outcomes. Growing a baby is no easy task and your body is working overtime to nurture both you and your little one. Make sure you remember to nourish it well so you can feel your best during pregnancy, labor, delivery and beyond! Consider your daily sources of electrolyte intake and utilize the BumptUp app’s ‘Ask an Expert’ feature to speak with our dietitian for more tailored guidance and suggestions – happy hydrating!

  1. MedlinePlus [Internet]. Bethesda (MD): National Library of Medicine (US); [updated 2024 May 16]. Fluid and Electrolyte Balance; [updated 2024 May 16; cited 2024 Jul 11]. Available from: https://medlineplus.gov/fluidandelectrolytebalance.html
  2. Grzeszczak, Konrad et al. “Calcium, Potassium, Sodium, and Magnesium Concentrations in the Placenta, Umbilical Cord, and Fetal Membrane from Women with Multiple Pregnancies.” Life (Basel, Switzerland) vol. 13,1 153. 5 Jan. 2023, doi:10.3390/life13010153
  3. Soma-Pillay, Priya et al. “Physiological changes in pregnancy.” Cardiovascular journal of Africa vol. 27,2 (2016): 89-94. doi:10.5830/CVJA-2016-021
  4. Khayat, Samira et al. “Minerals in Pregnancy and Lactation: A Review Article.” Journal of clinical and diagnostic research : JCDR vol. 11,9 (2017): QE01-QE05. doi:10.7860/JCDR/2017/28485.10626
  5. How much water should I drink during pregnancy? ACOG. Reviewed October 2020. https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-water-should-i-drink-during-pregnancy
  6. Zhang, Na et al. “Associations between hydration state and pregnancy complications, maternal-infant outcomes: protocol of a prospective observational cohort study.” BMC pregnancy and childbirth vol. 20,1 82. 7 Feb. 2020, doi:10.1186/s12884-020-2765-x
  7. Nichols, Lily. “Electrolytes & Pregnancy: Why These Minerals are Crucial and How to Get Enough.” Cited 2024 Jul 11. Available from: https://lilynicholsrdn.com/electrolytes-pregnancy/
  8. Ruiz-Ojeda, Francisco Javier et al. “Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials.” Advances in nutrition (Bethesda, Md.) vol. 10,suppl_1 (2019): S31-S48. doi:10.1093/advances/nmy037
Categories
Weekly Tips

Advocating for Yourself in the Medical Community

It’s important to speak up for yourself when visiting the doctor, especially for women who might feel overlooked. Sometimes, doctors may not fully understand the unique needs of underrepresented women, like those from different races or backgrounds. If you feel your concerns aren’t being heard, it’s okay to ask more questions or even get a second opinion. Make sure to share all your symptoms, ask for explanations if you don’t understand, and keep notes of your visits. Remember, your health is important, and you deserve to be treated with care and respect.

Research has shown that women, particularly women of color, may receive different treatment from doctors than others. This is why it’s so important to ask about all your options and insist on the best care possible. Don’t be afraid to trust your instincts and push for what you need to feel better.

One way to practice advocating for yourself is by asking for more information about your diagnosis. For example, if your doctor says you don’t need any tests, but you still feel sick, you can say, “I’m still feeling unwell, and I’d like to understand why. Can we look into other options or tests?” This helps make sure your concerns are taken seriously.

References:

Hagan Thomas, T., Vetterly, S., Kaselitz, E. B., Doswell, W., & Braxter, B. (2024). A Qualitative Exploration of Self‐Advocacy Experiences of Black Women in the Perinatal Period: Who Is Listening?. Journal of Midwifery & Women’s Health. https://doi.org/10.1111/jmwh.13630 

Hutchens, J., Frawley, J., & Sullivan, E. A.. (2023). Is self-advocacy universally achievable for patients? The experiences of Australian women with cardiac disease in pregnancy and postpartum. International Journal of Qualitative Studies on Health and Well-being18(1). https://doi.org/10.1080/17482631.2023.2182953

Treder, K., White, K. O., Woodhams, E., Pancholi, R., & Yinusa-Nyahkoon, L. (2022). Racism and the reproductive health experiences of US-born Black women. Obstetrics & Gynecology, 139(3), 407-416. 10.1097/AOG.0000000000004675

Categories
block 3 day 2 Programed Workouts

Week 10, Day 2

This is the seventh week of programmed workouts with the BumptUp Beginner Pregnancy workouts.

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

We have created full-length workout videos for you to follow along with as you work alongside one of our talented ladies leading the workout! Just grab some water, a towel, press Play on the video above, and get ready to do 25 minutes with us!

If you’re more interested in a self-paced workout, please feel free to keep reading for the details of this workout, which includes videos and descriptions for each individual exercise. We hope you enjoy it!

This week will feature an entirely new list of exercises for each day. Each exercise has been linked to a more detailed explanation of the movement. Modifications, as well as how to make the exercise harder or easier, have also been listed here.

The format will remain the same. Each day will feature 7-8 exercises, each performed for 10 reps or for 30 seconds. Complete the list as many times as possible within the 25 minute time limit.

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Four Way Lungex2 sets each side
2Single Arm Elevated Pushup From Knee5-10 each side
3Back Elevated Hip Thrust10 reps
4Supine Ball Squeeze10 reps
5Standing Push Press10 reps
6Sumo Squat + Hold10 reps + !0 second Hold
7Ball and Baby Balance BuilderBall and Baby Balance Builder10 each side
8Jog Walk Intervals10 reps
  1. Four Way Lunge

Complete 2 sets on each side

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

  • Lunge to the front
  • Lunge to the side
  • Lunge to the back
  • Lunge to the other side
  • Then switch to the other side and repeat, twice on each side

2. Single Arm Elevated Pushup From Knee

5-10 reps each side

  • Start in a kneeling pushup position, and place one hand on an elevated surface such as a stair step, stack of books, or basketball.
  • Control the motion of bending your elbows to lower your upper body to the level of the elevated surface. Keep the core tight to remain balance.
  • Complete 5 reps on one side, and then switch to complete on the opposite side. Total of 10 reps.

3. Back Elevated Hip Thrust

10 reps

  • Sit on the floor with your upper back against a couch or chair and knees bent.
  • Push through the floor to raise your hips off the ground, holding for 2-3 seconds at the top, and then lower back to the ground.

4. Supine Ball Squeeze

10 reps

  • On back or with a wedge under upper body, place arms down at sides and put small ball between knees.
  • Bring knees up until over hips and slowly squeeze the ball for count of 5.

5. Standing Push Press

10 reps

  • Stand with feet slightly wider than shoulder width.
  • Hold an object or weight at your chest, and press with both hands to raise the weight above your head.
  • Lower back to your chest to return to the starting position.

6. Sumo Squat + Hold

10 reps + 10 seconds hold

To perform a sumo squat.

  • Stand with feet mush wider that shoulder width. (This is what makes it a “sumo” stance!)
  • Bend your knees and sit your hips back to squat down, and then stand back up to starting position. Squeeze your glutes at the top.
  • Complete 10 reps
  • On the LAST rep, hold for 10 seconds at the bottom position, and then stand all the way back up.

7. Ball and Baby Balance Builders

5-10 reps each side

  • Place yoga ball right at the center of your hips and belly, with your feet on the floor behind you.
  • Hold a position to a plank, with hands and feet on the ground at the same time. Have the ball support your hips and abdomen.
  • Reach one arm up in the air, while reaching the opposite leg in the air. For example, you would only have your left arm and right leg on the ground, with the other limbs in the air. Hold for 2-3 seconds, and then return to the ground. Repeat with the opposite side.

8. Jog Walk Intervals

30 seconds

Try to keep moving for the entire 30 seconds at a comfortable pace.

  • If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
  • Repeat this 2 times, for a total of 30 seconds of jogging

Looking for more? Here are some quick add ons to wrap up the workout. Great work!

Cool Down

  • Cool Down Stretch and Mobility Routine
  • 5 minute yoga and meditation
  • 15-30 Minute walk

Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.

Categories
block 2 day 1 Programed Workouts

Week 7, Day 1

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

We have created full-length workout videos for you to follow along with as you work alongside one of our talented ladies leading the workout! Just grab some water, a towel, press Play on the video above, and get ready to do 25 minutes with us!

If you’re more interested in a self-paced workout, please feel free to keep reading for the details of this workout, which includes videos and descriptions for each individual exercise. We hope you enjoy it!

This week will feature an entirely new list of exercises for each day. Each exercise has been linked to a more detailed explanation of the movement. Modifications, as well as how to make the exercise harder or easier, have also been listed here.

The format will remain the same. Each day will feature 7-8 exercises, each performed for 10 reps or for 30 seconds. Complete the list as many times as possible within the 25 minute time limit.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Glute Bridge March20-30 seconds
2Goblet Squat10 reps
3Jumping Jacks10 each
4Alternating Shoulder Press5-10 reps
5Modified Elbow Plank20-30 seconds
6Good Morning10 reps
7Quad Extension10 reps
890/90 Hip Rotations to Kneel10 each side
  1. Glute Bridge March

10 reps each side

Start on your back with knees bent, feet flat on the floor.

Press through your heels to raise your hips, performing a glute bridge. From here, lift one foot off the ground, bringing your knee towards your chest.

Lower the foot, and do the same on the opposite side, just like a march.

Squeeze your glutes to keep your hips in the air for the entirety of the reps.

2. Goblet Squat

10 reps

Stand with feet just wider than shoulder width, hands positioned at the chest. Bend your knees and sit your hips back, just like sitting in a chair.

Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.

Use a countertop of chair for support if needed. Add weight by holding an object in the center of your chest.

3. Jumping Jacks

10-20 reps

  • Stand straight up with your feet together and arms at your sides. Jump up, spreading your legs to the sides while simultaneously raising your arms out to the sies and overhead.
  • Jump again, this time bringing your feet back together and lowering your arms. Repeat for the required repitions in a fluid motion.

Modification: For a lower impact version, take out the jumping. Alternate Steping one foot out to the side, while bringing your arms up above your head. When you lower your arms back down, bring your feet back together. Repeat on both sides

4. Alternating Shoulder Press

10 reps each side

  • Start by sitting with your feet shoulder-width apart and your core engaged.
  • Hold a small weight in each hand at shoulder level, with your palms facing forward and your elbows bent. Push one arm up, while keeping your palms facing forward.
    • Modification: of keeping your palm facing forward is uncomfortable, rotate your palms so that they are facing in towards each other while still holding the weight.
  • Slowly lower the weight back down to the starting position by bending your elbow and bringing the weights back to shoulder level.
  • Alternate completing reps on your right and left sides.

5. Modified Elbow Plank

30 seconds

Lie facedown with your forearms on the floor and your hands clasped.
Extend your legs behind you and rise up onto your toes.
Keeping your back straight, tighten your core and hold the position

Modification: To make the position easier to hold, bend your knees so that they are touching the floor. Focus on keeping your core engaged.

Modification: if you are further along in your pregnancy, place your elbows on a couch or elevated surface to make room for your belly.

6. Good Morning

10 reps

This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings.

  • Position your hands behind your head, and push your hips stright back. Keep your knees almost straight, and back flat.
  • Go down until you feel a stretch your hamstrings, and then squeeze your glutes to extend your hips on the way back up.

7. Quad Extension

10 reps each side

  • Sit in a chair or on the edge of a couch with your feet on the floor or dangling off the edge.
  • Straighten one leg, locking out your knee at the top. Think about squeezing all the muscles on the front of your thigh.
  • Control the movement to lower your foot back to the floor, then repeat on the opposite side.

8. 90/90 Hip Rotations to Kneel

10 reps total (5 each side)

  • Sit on the ground in a 90/90 position, with one knee bent in front of your body, and the opposite knee bend behind your body
  • Lift your hips off the ground into a kneeling position, squeezing your glutes at the top, and then sit back down into the 90/90 starting position
  • Keep your feet on the ground and bring your knees up. Rotate your body so the opposite leg is not in front, creating the 90/90 position on the opposite side
  • Again, lift your hips into the air to reach a kneeling position, squeezing your glutes at the top before returning back to the ground in a 90/90.

Looking for more? Here are some quick add ons to wrap up the workout. Great work!

Cool Down

  • Cool Down Stretch and Mobility Routine
  • 5 minute yoga and meditation
  • 15-30 Minute walk

Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.

Categories
block 1 day 3 Programed Workouts Week 4-8

Week 30, Day 3

This is the third day of the 27th week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

We have created full-length workout videos for you to follow along with as you work alongside one of our talented ladies leading the workout! Just grab some water, a towel, press Play on the video above, and get ready to do 25 minutes with us!

If you’re more interested in a self-paced workout, please feel free to keep reading for the details of this workout, which includes videos and descriptions for each individual exercise. We hope you enjoy it!

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Stair Step Ups10 each side
2Seated Strict Presss10 reps
3Box Squat10 reps
4Good Morning10 reps
5One Arm Bent Over Row10 each side
6Seated Hip Flexor March10 reps each
7Lateral Leg Raise10 each side
  1. Stair Step Ups

10 reps each side

  • Find a stable box or step at a comfortable height to step onto
  • Stand directly infront of it, facing the step. Place one foot on the surface of the step
  • Push off using only the foot on the stair, letting the opposite foot come off the ground to meet at the height of the box. Control the movement back down, letting the same foot return to the ground.
  • Complete all 10 reps on one side before switching to the opposite side.

2. Seated Strict Press

10 reps

Begin by sitting on the ground with your legs out in front of you.

Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed

  • Grab two dumbbells and make a goalpost shape with your arms 
  • Slow and controlled push the weights overhead until they reach the top

Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable

  • Carefully lower back down to the goalpost position 

3. Box Squat

10 reps

  • Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
  • Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actucally sitting down!) in a controlled motion, and then stand back up.
  • Think about sitting on a balloon!
  • Stand all the way up to finish the rep. Squeeze your glutes at the top.

Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.

4. Good Morning

10 reps

  • This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
  • Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up

5. One Arm Bent Over Row

10 reps each side

  • Place the palm or fist of the right hand on the seat a chair or bench, or on your thigh. Hand weight is in the left hand with the arm extended. 
  • Stand with one foot slightly in front of the other. The side that is holding the weight should be the back foot.
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Pull the weight to about hip level, and then lower the weight so that your arm is completly straight again
    • Tip: Try to keep your shoulders even, and avoid rotating to one side or the other

6. Seated Hip Flexor March

10 reps each side

  • Sit on the ground with legs straight out in front of you.
  • Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.
  • To make the exercise easier, Support your back on a wall or bottom of the couch.
  • Modification: Sitting in a chair, lift one thigh up while keeping the knee bent, and opposite foot on the floor. Lower it back to the ground, and then lift the opposite leg up.

7. Lateral Leg Raise (Standing Hip Abduction)

10 reps each side

  • Stand with one hand resting on a sturdy chair for balance.
  • Lift the outside leg away from the body, keeping your torso straight as you lift.
  • Slowly lower it to the starting position. Complete 10 reps on one side before switching sides.
  • Your ABductor muscles are those that lift your leg away from your body. Think about using your gluteal muscles as well as the outside of your thigh.
Categories
block 1 day 3 Programed Workouts Week 4-8

Week 29, Day 3

This is the third day of the 26th week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

We have created full-length workout videos for you to follow along with as you work alongside one of our talented ladies leading the workout! Just grab some water, a towel, press Play on the video above, and get ready to do 25 minutes with us!

If you’re more interested in a self-paced workout, please feel free to keep reading for the details of this workout, which includes videos and descriptions for each individual exercise. We hope you enjoy it!

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Stair Step Ups10 each side
2Seated Strict Presss10 reps
3Box Squat10 reps
4Good Morning10 reps
5One Arm Bent Over Row10 each side
6Seated Hip Flexor March10 reps each
7Lateral Leg Raise10 each side
  1. Stair Step Ups

10 reps each side

  • Find a stable box or step at a comfortable height to step onto
  • Stand directly infront of it, facing the step. Place one foot on the surface of the step
  • Push off using only the foot on the stair, letting the opposite foot come off the ground to meet at the height of the box. Control the movement back down, letting the same foot return to the ground.
  • Complete all 10 reps on one side before switching to the opposite side.

2. Seated Strict Press

10 reps

Begin by sitting on the ground with your legs out in front of you.

Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed

  • Grab two dumbbells and make a goalpost shape with your arms 
  • Slow and controlled push the weights overhead until they reach the top

Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable

  • Carefully lower back down to the goalpost position 

3. Box Squat

10 reps

  • Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
  • Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actucally sitting down!) in a controlled motion, and then stand back up.
  • Think about sitting on a balloon!
  • Stand all the way up to finish the rep. Squeeze your glutes at the top.

Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.

4. Good Morning

10 reps

  • This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
  • Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up

5. One Arm Bent Over Row

10 reps each side

  • Place the palm or fist of the right hand on the seat a chair or bench, or on your thigh. Hand weight is in the left hand with the arm extended. 
  • Stand with one foot slightly in front of the other. The side that is holding the weight should be the back foot.
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Pull the weight to about hip level, and then lower the weight so that your arm is completly straight again
    • Tip: Try to keep your shoulders even, and avoid rotating to one side or the other

6. Seated Hip Flexor March

10 reps each side

  • Sit on the ground with legs straight out in front of you.
  • Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.
  • To make the exercise easier, Support your back on a wall or bottom of the couch.
  • Modification: Sitting in a chair, lift one thigh up while keeping the knee bent, and opposite foot on the floor. Lower it back to the ground, and then lift the opposite leg up.

7. Lateral Leg Raise (Standing Hip Abduction)

10 reps each side

  • Stand with one hand resting on a sturdy chair for balance.
  • Lift the outside leg away from the body, keeping your torso straight as you lift.
  • Slowly lower it to the starting position. Complete 10 reps on one side before switching sides.
  • Your ABductor muscles are those that lift your leg away from your body. Think about using your gluteal muscles as well as the outside of your thigh.
Categories
block 1 day 3 Programed Workouts Week 4-8

Week 28, Day 3

This is the third day of the 25th week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

We have created full-length workout videos for you to follow along with as you work alongside one of our talented ladies leading the workout! Just grab some water, a towel, press Play on the video above, and get ready to do 25 minutes with us!

If you’re more interested in a self-paced workout, please feel free to keep reading for the details of this workout, which includes videos and descriptions for each individual exercise. We hope you enjoy it!

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Stair Step Ups10 each side
2Seated Strict Presss10 reps
3Box Squat10 reps
4Good Morning10 reps
5One Arm Bent Over Row10 each side
6Seated Hip Flexor March10 reps each
7Lateral Leg Raise10 each side
  1. Stair Step Ups

10 reps each side

  • Find a stable box or step at a comfortable height to step onto
  • Stand directly infront of it, facing the step. Place one foot on the surface of the step
  • Push off using only the foot on the stair, letting the opposite foot come off the ground to meet at the height of the box. Control the movement back down, letting the same foot return to the ground.
  • Complete all 10 reps on one side before switching to the opposite side.

2. Seated Strict Press

10 reps

Begin by sitting on the ground with your legs out in front of you.

Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed

  • Grab two dumbbells and make a goalpost shape with your arms 
  • Slow and controlled push the weights overhead until they reach the top

Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable

  • Carefully lower back down to the goalpost position 

3. Box Squat

10 reps

  • Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
  • Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actucally sitting down!) in a controlled motion, and then stand back up.
  • Think about sitting on a balloon!
  • Stand all the way up to finish the rep. Squeeze your glutes at the top.

Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.

4. Good Morning

10 reps

  • This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
  • Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up

5. One Arm Bent Over Row

10 reps each side

  • Place the palm or fist of the right hand on the seat a chair or bench, or on your thigh. Hand weight is in the left hand with the arm extended. 
  • Stand with one foot slightly in front of the other. The side that is holding the weight should be the back foot.
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Pull the weight to about hip level, and then lower the weight so that your arm is completly straight again
    • Tip: Try to keep your shoulders even, and avoid rotating to one side or the other

6. Seated Hip Flexor March

10 reps each side

  • Sit on the ground with legs straight out in front of you.
  • Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.
  • To make the exercise easier, Support your back on a wall or bottom of the couch.
  • Modification: Sitting in a chair, lift one thigh up while keeping the knee bent, and opposite foot on the floor. Lower it back to the ground, and then lift the opposite leg up.

7. Lateral Leg Raise (Standing Hip Abduction)

10 reps each side

  • Stand with one hand resting on a sturdy chair for balance.
  • Lift the outside leg away from the body, keeping your torso straight as you lift.
  • Slowly lower it to the starting position. Complete 10 reps on one side before switching sides.
  • Your ABductor muscles are those that lift your leg away from your body. Think about using your gluteal muscles as well as the outside of your thigh.
Categories
block 1 day 3 Programed Workouts

Week 18, Day 3

This is the third day of the fifteenth week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

We have created full-length workout videos for you to follow along with as you work alongside one of our talented ladies leading the workout! Just grab some water, a towel, press Play on the video above, and get ready to do 25 minutes with us!

If you’re more interested in a self-paced workout, please feel free to keep reading for the details of this workout, which includes videos and descriptions for each individual exercise. We hope you enjoy it!

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Stair Step Ups10 each side
2Seated Strict Presss10 reps
3Box Squat10 reps
4Good Morning10 reps
5One Arm Bent Over Row10 each side
6Seated Hip Flexor March10 reps each
7Lateral Leg Raise10 each side
  1. Stair Step Ups

10 reps each side

  • Find a stable box or step at a comfortable height to step onto
  • Stand directly infront of it, facing the step. Place one foot on the surface of the step
  • Push off using only the foot on the stair, letting the opposite foot come off the ground to meet at the height of the box. Control the movement back down, letting the same foot return to the ground.
  • Complete all 10 reps on one side before switching to the opposite side.

2. Seated Strict Press

10 reps

Begin by sitting on the ground with your legs out in front of you.

Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed

  • Grab two dumbbells and make a goalpost shape with your arms 
  • Slow and controlled push the weights overhead until they reach the top

Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable

  • Carefully lower back down to the goalpost position 

3. Box Squat

10 reps

  • Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
  • Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actucally sitting down!) in a controlled motion, and then stand back up.
  • Think about sitting on a balloon!
  • Stand all the way up to finish the rep. Squeeze your glutes at the top.

Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.

4. Good Morning

10 reps

  • This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
  • Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up

5. One Arm Bent Over Row

10 reps each side

  • Place the palm or fist of the right hand on the seat a chair or bench, or on your thigh. Hand weight is in the left hand with the arm extended. 
  • Stand with one foot slightly in front of the other. The side that is holding the weight should be the back foot.
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Pull the weight to about hip level, and then lower the weight so that your arm is completly straight again
    • Tip: Try to keep your shoulders even, and avoid rotating to one side or the other

6. Seated Hip Flexor March

10 reps each side

  • Sit on the ground with legs straight out in front of you.
  • Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.
  • To make the exercise easier, Support your back on a wall or bottom of the couch.
  • Modification: Sitting in a chair, lift one thigh up while keeping the knee bent, and opposite foot on the floor. Lower it back to the ground, and then lift the opposite leg up.

7. Lateral Leg Raise (Standing Hip Abduction)

10 reps each side

  • Stand with one hand resting on a sturdy chair for balance.
  • Lift the outside leg away from the body, keeping your torso straight as you lift.
  • Slowly lower it to the starting position. Complete 10 reps on one side before switching sides.
  • Your ABductor muscles are those that lift your leg away from your body. Think about using your gluteal muscles as well as the outside of your thigh.
Categories
block 1 day 3 Programed Workouts

Week 17, Day 3

This is the third day of the fourteenth week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

We have created full-length workout videos for you to follow along with as you work alongside one of our talented ladies leading the workout! Just grab some water, a towel, press Play on the video above, and get ready to do 25 minutes with us!

If you’re more interested in a self-paced workout, please feel free to keep reading for the details of this workout, which includes videos and descriptions for each individual exercise. We hope you enjoy it!

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Stair Step Ups10 each side
2Seated Strict Presss10 reps
3Box Squat10 reps
4Good Morning10 reps
5One Arm Bent Over Row10 each side
6Seated Hip Flexor March10 reps each
7Lateral Leg Raise10 each side
  1. Stair Step Ups

10 reps each side

  • Find a stable box or step at a comfortable height to step onto
  • Stand directly infront of it, facing the step. Place one foot on the surface of the step
  • Push off using only the foot on the stair, letting the opposite foot come off the ground to meet at the height of the box. Control the movement back down, letting the same foot return to the ground.
  • Complete all 10 reps on one side before switching to the opposite side.

2. Seated Strict Press

10 reps

Begin by sitting on the ground with your legs out in front of you.

Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed

  • Grab two dumbbells and make a goalpost shape with your arms 
  • Slow and controlled push the weights overhead until they reach the top

Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable

  • Carefully lower back down to the goalpost position 

3. Box Squat

10 reps

  • Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
  • Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actucally sitting down!) in a controlled motion, and then stand back up.
  • Think about sitting on a balloon!
  • Stand all the way up to finish the rep. Squeeze your glutes at the top.

Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.

4. Good Morning

10 reps

  • This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
  • Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up

5. One Arm Bent Over Row

10 reps each side

  • Place the palm or fist of the right hand on the seat a chair or bench, or on your thigh. Hand weight is in the left hand with the arm extended. 
  • Stand with one foot slightly in front of the other. The side that is holding the weight should be the back foot.
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Pull the weight to about hip level, and then lower the weight so that your arm is completly straight again
    • Tip: Try to keep your shoulders even, and avoid rotating to one side or the other

6. Seated Hip Flexor March

10 reps each side

  • Sit on the ground with legs straight out in front of you.
  • Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.
  • To make the exercise easier, Support your back on a wall or bottom of the couch.
  • Modification: Sitting in a chair, lift one thigh up while keeping the knee bent, and opposite foot on the floor. Lower it back to the ground, and then lift the opposite leg up.

7. Lateral Leg Raise (Standing Hip Abduction)

10 reps each side

  • Stand with one hand resting on a sturdy chair for balance.
  • Lift the outside leg away from the body, keeping your torso straight as you lift.
  • Slowly lower it to the starting position. Complete 10 reps on one side before switching sides.
  • Your ABductor muscles are those that lift your leg away from your body. Think about using your gluteal muscles as well as the outside of your thigh.
Categories
block 1 day 3 Programed Workouts

Week 16, Day 3

This is the third day of the thirteenth week of programmed workouts in the BumptUp Beginner Pregnancy Workouts.

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

We have created full-length workout videos for you to follow along with as you work alongside one of our talented ladies leading the workout! Just grab some water, a towel, press Play on the video above, and get ready to do 25 minutes with us!

If you’re more interested in a self-paced workout, please feel free to keep reading for the details of this workout, which includes videos and descriptions for each individual exercise. We hope you enjoy it!

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

Remember to complete full and proper warm up to activate all of our target muscle groups, as well as to get your heart rate up so you feel ready to move!!

Standard Warm Up

Here is a link to a 5 minute dynamic stretching warmup! The warm up is critical to make the most of your workout. Prepare your body to move at its best with a series of activation exercises before we move into our working sets.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Stair Step Ups10 each side
2Seated Strict Presss10 reps
3Box Squat10 reps
4Good Morning10 reps
5One Arm Bent Over Row10 each side
6Seated Hip Flexor March10 reps each
7Lateral Leg Raise10 each side
  1. Stair Step Ups

10 reps each side

  • Find a stable box or step at a comfortable height to step onto
  • Stand directly infront of it, facing the step. Place one foot on the surface of the step
  • Push off using only the foot on the stair, letting the opposite foot come off the ground to meet at the height of the box. Control the movement back down, letting the same foot return to the ground.
  • Complete all 10 reps on one side before switching to the opposite side.

2. Seated Strict Press

10 reps

Begin by sitting on the ground with your legs out in front of you.

Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed

  • Grab two dumbbells and make a goalpost shape with your arms 
  • Slow and controlled push the weights overhead until they reach the top

Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable

  • Carefully lower back down to the goalpost position 

3. Box Squat

10 reps

  • Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
  • Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actucally sitting down!) in a controlled motion, and then stand back up.
  • Think about sitting on a balloon!
  • Stand all the way up to finish the rep. Squeeze your glutes at the top.

Modification: If you cannot squat all the way to the chair, try squatting half way down, and then stand up.

4. Good Morning

10 reps

  • This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
  • Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up

5. One Arm Bent Over Row

10 reps each side

  • Place the palm or fist of the right hand on the seat a chair or bench, or on your thigh. Hand weight is in the left hand with the arm extended. 
  • Stand with one foot slightly in front of the other. The side that is holding the weight should be the back foot.
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Pull the weight to about hip level, and then lower the weight so that your arm is completly straight again
    • Tip: Try to keep your shoulders even, and avoid rotating to one side or the other

6. Seated Hip Flexor March

10 reps each side

  • Sit on the ground with legs straight out in front of you.
  • Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.
  • To make the exercise easier, Support your back on a wall or bottom of the couch.
  • Modification: Sitting in a chair, lift one thigh up while keeping the knee bent, and opposite foot on the floor. Lower it back to the ground, and then lift the opposite leg up.

7. Lateral Leg Raise (Standing Hip Abduction)

10 reps each side

  • Stand with one hand resting on a sturdy chair for balance.
  • Lift the outside leg away from the body, keeping your torso straight as you lift.
  • Slowly lower it to the starting position. Complete 10 reps on one side before switching sides.
  • Your ABductor muscles are those that lift your leg away from your body. Think about using your gluteal muscles as well as the outside of your thigh.