Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
This is the second 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:
Shoulder Taps (5 per side)
https://info.bumptup.org/2022/03/29/shoulder-tap/
- Begin by getting into tabletop position, hands, and knees on the ground with a straight back.
- Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder.
- Alternate between left and right arms tapping the opposite shoulder.
- This exercise can be modified if you are uncomfortable in the tabletop position. You can perform this in standing with your arms against a wall or elevated surface as needed.
Core
3 rounds:
Woodchops (5 per side)
https://info.bumptup.org/2022/03/29/woodchop-low-to-high/
- Equipment: Band, -If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
- Once band is secured, grab ahold of the end with both hands clasped together. Start with the band low and on the right side of your body near your hip.
- Pull band diagonally upward across your body until you reach the top left side overhead.
- Do this slow and controlled fighting the resistance of the exercise band.
3 rounds:
Straight Arm Pulldowns (8 reps)
https://info.bumptup.org/2022/03/29/straight-arm-pulldown/
- Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
- Begin by standing shoulder width apart with a slight bend in the knees. Grab ahold of the band with two hands. Separate them slightly on the band so they are not right next to each other.
- Straighten your arms and hold them out in front of you about shoulder height.
- Pull down on the band and bring it towards your hips keeping straightened arms.
- When at the bottom slowly and with control bring your arms back to the top position.
Workout
3 rounds:
Seated Strict Press (6-8 reps per arm)
https://info.bumptup.org/2022/03/29/seated-strict-press/
- Equipment: Dumbbells, or something of similar weight such as soup cans
- 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.
- Rest 60 seconds between rounds.
3 rounds:
Standing Banded Rows (8 reps)
https://info.bumptup.org/2022/03/29/standing-banded-row/
- Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
- Start standing shoulder width apart with a slight bend in the knees.
- Hold onto two ends of the band with both hands. Separate and straighten your arms about shoulder width apart.
- Slowly and with control pull your arms into your body by bending them and pulling them to your sides.
- Return your arms to the straightened starting position.
3 rounds:
Step-ups (6 per leg)
https://info.bumptup.org/2022/03/29/step-up/
- 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 6 times with one leg before switching to the other side.
Cooldown
3 rounds:
Wall Angels (8 reps)
https://info.bumptup.org/2022/03/28/wall-angel/
- Make sure ribs are down not flaring and out. Make sure your back, shoulders, elbows, wrists, and backs of hands are flat against the wall.
- Glide arms overhead in snow angel fashion keeping all points of contact with the wall. Go as far as your current mobility allows then return to start.
Relax
Child’s Pose to Spinal Segmentation (5 reps)
https://info.bumptup.org/2020/05/22/childs-pose/
- Equipment: Pillow
- Begin in a hands and knees position on the floor with a pillow at an arms length in front of you.
- Widen your knees to allow your belly to comfortably lie between the legs as you press down towards the floor and reach your arms in front of you on top of the pillow.
- Hold for several seconds.
- Modification: Place 1-3 pillows behind your bottom and on top of the backs of your lower legs. As you sit back, rest your bottom on the pillows instead of your legs/heels.
