Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
This is the first day of your second week of programmed workouts in the BumptUp Post Pregnancy Workouts.
Warm Up
3 min:
Breathing – lying
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/
- 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 to relax as you breathe out totally relaxing the body.
3 rounds:
Hip CARs (5 per side)
https://info.bumptup.org/2022/03/24/hip-rotation-progression/
- There are multiple progressive movements here, choose the one that is most achievable for you.
3 rounds:
Abductor Rock Back (5 per side)
- Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your leg extended to the side.
- You can gently rock here back and forth, then switching sides.
Core
3 rounds:
Heel Slide with Overhead Band Hold (8 per side)
https://info.bumptup.org/2022/03/29/heel-slide/
- Lie on your back with your legs bent so that your feet are flat on the ground. Slowly extend one leg at a time, you can pick your leg up and extend it or slide your foot along the ground especially if you have socks on.
- This time though hold a band above your head taught to keep resistance.
3 rounds:
Heel Tap with Overhead Band Hold (8 per side)
https://info.bumptup.org/2022/03/29/heel-tap/
- Lie on your back with your legs bent so that your feet are flat on the ground. Slowly lift one leg at a time, as high as is comfortable, and tap the ground with your heel then return to the starting position. Do the same for the other leg.
- This time though hold a band above your head taught to keep resistance.
3 rounds:
Kneeling Squat (6-8 reps)
https://info.bumptup.org/2022/03/29/kneeling-squat/
- Kneeling and optionally holding a weight directly in front of your chest, carefully lean back towards your calves. Use your core strength to hold yourself off of your calves though and only go as far is as is comfortable for you. Using you leg strength press yourself back up to kneeling straight up.
- Rest for 60 seconds between rounds.
Workout
3 rounds:
Band Good Mornings (8 reps)
https://info.bumptup.org/2022/03/29/banded-good-mornings/
- 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).
- In the example, a band is used to add resistance, making the exercise more difficult. A small weight or milk jug could also be used to increase difficulty. This exercise can also be done using just body weight.
- 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.
3 rounds:
Floor Press (8 reps)
https://info.bumptup.org/2022/03/29/floor-press/
- Lying down on your back with your legs bent hold a weight in each hand. (be careful not to drop the weight) Extend the weights straight above you each wrist stacked over each shoulder. Carefully lower the weights down to your chest by bending your elbows. Extend your arms back to the starting position and you have completed one rep.
3 rounds:
Bent Over Rows (8 per arm)
https://info.bumptup.org/2022/03/29/bent-over-row/
- Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)
- Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!
- Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
- Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.
Cooldown
3 rounds:
Glute Bridges (10 reps)
https://info.bumptup.org/2023/06/01/glute-bridge/
- Start lying flat on your back, with knees bent and feet planted on the floor near your hips. Push through your heels, raising your hips in the air.
- Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds
- *If you get dizzy laying flat on your back, place 2-3 pillows behind your head, neck and upper back so that you are lying on an incline. You can also sit on the ground and lean against your couch or any piece of furniture that won’t move.
3 rounds:
Hip Hurdle (10 per leg)
https://info.bumptup.org/2022/03/29/hip-hurdle/
- Start by sitting on the ground with your legs extended in front of you. Place a small object around 4 inches tall on the ground next to one of your legs. Lift your leg up and over the object keeping your leg as straight as possible during this. Move your leg back over the object and repeat for the other leg. Lie down on the ground prone. You can use a band or a towel to give yourself resistance. Tie the band to a sturdy object and wrap it around your ankle.
Relax
Lie down for 2 minutes in the prone position (on your belly).
