Pregnancy Safe Full Body Strength Workout [ Including Core ]
Recorded in a tight space, with kids, with a commentator behind the camera, without our typical microphone ... so ... REAL LIFE 😉
Tools :
1. Exercise Band
2. Chair
3. Pilates Ball
4. Light Weights [ 2-10 lbs ]
[ 00:00 ] Intro - our model is 35 weeks pregnant [ kids included ] / 2x through for each exercise / 10 reps [ you can choose to do more or less ]
[ 00:28 ] Squat Pull-Downs
* Loop / band in doorway / handle on opposite site ]
* Inhale squat with arms straight holding band
* Exhale while you rise, still holding bands
*Engage core / Transverse Abdominis
[ 01:35 ] Hip Thrusters with Pilates Ball
* use couch or chair at home
* Drop hips and exhale as you thrust up
* Squeeze ball and engage core as you lift up
* hands behind head
* transition by dropping to the ground
[ 03:03 ] One Sided Toe Taps
* try to get up and down with 2 legs together, rather than 1
* knees through the band / band above knees
* mini squat / lean into 1 right leg / tap back with left leg
[ 04:41 ] Hinge and Row
* load right leg / left leg is back at 45 degrees
* weight in left hand and row with left arm
*** REPEAT [ on other side for one sided movements ]
[ 06:41 ] Squat Pull-Downs
* if doming, decrease resistance [ stand closer to the door ] or engage more of your pelvic floor
[ 07:39 ] Hip Thrusters with Pilates Ball
[ 09:08 ] One Sided Toe Taps * opposite side this time ... lean on left leg! Tap with right!
[ 10:45 ] Hinge and Row * opposite side this time ... lean on left leg / tap with right leg / left with right arm
TIP : Focus on keeping a neutral spine!
*** We are specialists in all PAIN related conditions for women & children! We are chiropractors who understand the underlying causes & know how to fix PAIN related to body mechanics.
*** Pelvic Floor For Moms specializes in treating pelvic floor-related conditions for women! We are physical therapists who understand the underlying causes & know how to fix DYSFUNCTION of the pelvic floor-related structures.
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