Difficulty: Beginner
Categories
Tag: upperbody
Categories
Baby Curls
Difficulty: Beginner
Categories
Baby Push Ups
Difficulty: Intermediate
Categories
Baby Shoulder Press
Difficulty: Beginner
Categories
Arm Lift with Baby
Difficulty: Beginner
Categories
Seated Deadlift
Seated Kettlebell Deadlift (Exercise Classification: Beginner)
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.
- Start seated in a chair with your feet a little wider than your hips
- Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
- Hinge forward at the hips as you lower the weight as if trying to touch the floor (the weight may actually touch the floor- that is OK).
- Push your heels through the ground and gently squeeze your bottom as you rise back up.
- To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you rise back up. This is the hardest part of the movement.
Difficulty: Intermediate
Description:
Lay down on your stomach and extend your arms beyond your head, shoulders beside your ears. Engage your glutes, core, and back to activate the entirety of your spine to lift your lower legs, shoulders, head and chest up away from the floor and hold this position for 2-3 seconds.
Aim to squeeze your shoulder blades together on your back by contracting your upper back muscles.
Difficulty: Intermediate
Description:
Lay down on your stomach and extend your arms behind you. Engage your glutes, core, and back to activate the entirety of your spine to lift your lower legs, shoulders, head and chest up away from the floor and hold this position for 2-3 seconds.
Aim to squeeze your shoulder blades together on your back by contracting your upper back muscles.
Categories
Supine Back Extension Arms Bent
Difficulty: Intermediate
Description:
Lay down on your stomach and lift your arms bent at your side. Engage your glutes, core, and back to activate the entirety of your spine to lift your lower legs, shoulders, head and chest up away from the floor and hold this position for 2-3 seconds.
Aim to squeeze your shoulder blades together on your back by contracting your upper back muscles.
Categories
Seated March with Weight Overhead
Seated March with Unilateral Weight Overhead (Exercise Classification: Beginner)
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.
- Get a weight that you can lift overhead with mild to moderate difficulty and sit down in a chair. Your feet should completely rest on the floor.
- Push the weight towards the ceiling as you alternate legs and march in place.
- Remember to breath as you do this
- Perform for 1 minute with the weight in 1 arm. Rest for 1 minute. Perform another 1 with the weight in the other arm.
- If this pinches in the front of your hip, move to a slightly higher chair or try moving your feet and hips apart from each other.
