Start the timer when you begin, and don’t forget to log your exercise once you’re finished.
This is the third 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:
90/90 to Kneel (5 per side)
https://info.bumptup.org/2022/03/28/90-90-to-kneel/
- Seated on the ground, bend one knee in front of your body.
- Position yourself so your lower leg and knee are resting on the ground.
- Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight out behind you.
3 rounds:
Adductor Rock Backs (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 switch sides.
Core
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.
3 rounds:
Suitcase Carry – 50 feet
- Holding any weight of your choice and level of comfort in one hand take a few steps forward, turn, and walk back.
- Switch hands and repeat.
Workout
3 rounds:
Kettlebell Deadlift (6-8 reps)
https://info.bumptup.org/2022/06/13/deadlift-with-dumbell-kettlebell/
- Equipment: Dumbell/Kettlebell
- Modification: 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 standing with your feet outside your shoulders. If your belly is in the way when you start the movement, you can step your feet wider.
- Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
- Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
- Push your heels through the ground as you stand back up.
- To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you stand back up. This is the hardest part of the movement.
- Modification: If you can’t bend very low, place something in front of you (a small box, stand in front of a step) and only lower until your weight touches the box/step and stand back up. If this is still too much, see video for “Seated Kettlebell Deadlift”
- Rest 60-90 seconds between rounds.
3 rounds:
Squats to Box/Chair (6 reps)
https://info.bumptup.org/2022/03/29/box-squat/
- 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 actually 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.
- If you cannot squat all the way to the chair, try squatting halfway down, and then stand up.
3 rounds:
Push-ups – Elevated (8 reps)
https://info.bumptup.org/2023/06/01/pushup/
- Use a chair, couch, bench, box or even a wall to elevate the hands if needed. Kneeling on the ground facing the box (or other surface), place the hands about shoulder width apart. Bend the elbows until the chest lowers to the edge of the box, controlling the tempo throughout the movement.
- Elbows should stay tight to the sides of the body. Make sure the back stays flat, so that the hips and shoulders move at the same speed.
3 rounds:
Lateral Pull-Through (5 per side)
https://info.bumptup.org/2022/03/29/lateral-pull-through/
- Begin on your hands and knees with a small weight placed on one side of your body. With the arm on the opposite side of your body as the weight; reach through underneath yourself and pull the weight to the other side of your body. Repeat by pulling the weight to the opposite side of your body with alternating arms.
Cooldown
3 rounds:
Fire Hydrants (5 per leg)
https://info.bumptup.org/2022/03/29/fire-hydrant/
- Start on your hands and knees with your back parallel to the ground. Slowly lift one leg, keeping it bent at the knee out to the side of your body. Lift it as high as you feel comfortable then return it to the ground. Repeat on the other side.
3 rounds:
Hip Flexor Marches (8 per leg)
https://info.bumptup.org/2023/07/09/seated-hip-flexor-march/
- 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.
- This activity can also be performed in standing position.
Relax
Pigeon (30 seconds per leg)
https://info.bumptup.org/2022/03/29/pigeon/
- Position yourself in a pushup position carefully pull one of your legs up and place your shin horizontally in front of your body as straight as possible. You might not be able to rest on the ground in this position completely.
- You should support your body with your arms and try to press your midsection as close to the ground as possible.
