Tag: Pregnancy

Categories
Exercises

Tricep Extension

Exercise Classification: Beginner

Equipment: Small hand weights, soup cans or water bottle filled with water or sand.

 Description: 

  • In a standing position, raise the weight behind your head until your elbow is at a 90 degree angle.
  • Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.
  • Repeat on opposite side.

© WKU {2022} All rights reserved.

Categories
Exercises

Upper Back Squeeze

Upper back squeeze (Exercise Classification: Beginner)

Equipment: None

Description: 

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

© WKU {2022} All rights reserved.

Categories
Exercises

Diaphragmatic Breathing

Diaphragmatic Breathing (Exercise Classification: Beginner)

Equipment: None first trimester and postpartum, wedge or pillows second and third 

Description:  

  • Lie on your back with knees bent and a neutral spine.  
  • Breathe in slowly letting the lower ribcage expand outward in all directions (360 degrees) as you inhale (your shoulders or upper body should not move). Imagine a belt looped around your lower ribs and you are trying to push through the belt with your breathing.
  • Exhale slowly allowing your lower ribcage relax as you breathe out totally relaxing the body. 

© WKU {2022} All rights reserved.

Categories
Exercises

Abdominal Extension w/ Band

Abdominal Extension w/ Band (Exercise Classification: Intermediate)

Equipment: Resistance Band 

Description: 

  • Sit on a stability ball and place a resistance band under both feet. 
  • Grasp the band in each hand, approximately 5 inches above the feet. There should be slight tension in the band when leaning forward with the arms straight.  
  • Slowly lean backwards bending at the hips only, and with back straight until you feel your abdominal muscles contract. 
  • Hold for 5-10 seconds 

© WKU {2022} All rights reserved.

Categories
Exercises

Side Plank Arm Raise

Side plank arm raises (Exercise Classification: Advanced)

Equipment: None 

Description:  

  • Position yourself on side with bottom support leg knee bent with foot behind body and bottom elbow bent with hand forward. Top arm can rest on side. 
  • Raise hips so body is off the ground and at the same time raise your upper arm straight up until shoulder level. 
  • Hold for a count of five seconds. 
  • Repeat on opposite side. 

© WKU {2022} All rights reserved.

Categories
Exercises

Core Stabilization

Core Stabilization (Exercise Classification: Intermediate)

Equipment: None 

Description:  

  • Position on your hands and knees on the floor. You may modify the hand position from flat hand to a fist if you have wrist or carpal tunnel pain. 
  • Slowly extend your left arm up until level with shoulder and extend right leg out until level with hip.  
  • Hold for a count of five seconds and lower.  
  • Repeat on opposite arm and leg. 

© WKU {2022} All rights reserved.

Categories
Exercises

Modified Plank

Modified Plank (Exercise Classification: Intermediate)

Modified plank  

Equipment: None 

Description:  

  • Position on the floor with face down and body resting on forearms and knees.  
  • Keep your back straight and lengthened as you contract your abdominal muscles and hold the position for a count of five seconds. 
  • If you are further along and your belly touches the floor, place your forearms on a couch or counter top to allow room.

© WKU {2022} All rights reserved.

Categories
Exercises

Modified Sahrmann #2

Modified Sahrmann #2 (Exercise Classification: Intermediate)

Equipment:Exercise ball, wedge or pillows.  

Description:  

  • Lean against a stability ball that is placed against a wall for support. Pillows or a wedge can be used instead to raise upper body so your head is above your belly. 
  • Bend both knees, place feet flat on the floor, and rest the forearms on the floor. 
  • Take a breath in and as you exhale, tighten your tummy and hold the contraction as you perform the exercise. 
  • Inhale as you raise one knee up to a 90 degree angle and exhale as you extend your leg straight without touching the floor. 
  • Return the leg to the starting position.  

Repeat with opposite leg. 

© WKU {2022} All rights reserved.

Categories
Exercises

Modified Sahrmann #1

Modified Sahrmann #1 (Exercise Classification: Beginner)

Equipment: Exercise ball, wedge or pillows.

Description:

  • Lean against a stability ball that is placed against a wall for support. Pillows or a wedge can be used instead to raise upper body so your head is above your belly. 
  • Bend both knees, place feet flat on the floor, and rest the forearms on the floor. 
  • Take a breath in and as you exhale, tighten your tummy and hold the contraction as you perform the exercise. 
  • Keeping one knee bent, continue to hold your tummy contraction as you inhale and then exhale as you slowly slide the other leg out until it is parallel with the floor. Then slide the leg back to the bent knee position.  

Repeat on opposite side. 

© WKU {2022} All rights reserved.

Categories
Exercises

Side Lying Transverse Abdominis

Side lying transverse adomonis (Exercise Classification: Beginner)

Equipment: None

Description:

  • Lay down on your side with knees bent and legs together. Place upper hand on hip and support head with the other hand.
  • Take a breath in and as you exhale pull your tummy inward and hold the contraction.
  • 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.