I LOVE’d this stretch when I was pregnant! Wait I take that back, I still LOVE the mermaid stretch & so do my clients.
You can also do it without the band, it feels soooo good to open up the front of your hips which can get really tight during pregnancy. Breath into your hips & belly to feel a great hip flexor & psoas stretch too!
A great stretch for all you runners, although unless your a diehard & must run during pregnancy save it until after baby :-)
I love these side lying lateral exercises for any stage of life!
Especially great during pregnancy as you can easily do them comfortable on your side plus after baby when your ready to tone up those outer thighs!
Combine all 3 exercises together for a burn you are sure to feel!
Start with 10-20 reps of each exercise then move onto the next, aiming to do 20-30 reps of each exercise. Then switch to your other side. Feel free to repeat this series on each side as many times as you like!
If you missed the Live Knocked Up Fitness Hangout today, here it is for you to view. Enjoy!
Another one of my clients favorites! These squats feel amazing both during pregnancy & after baby, plus if you don’t have an exercise ball you can use some light weights (1-5lbs) or nothing at all.
It’s a FULL BODY exercise!
*Always check with your doctor to get the “ok” to exercise*
Prenatal & Postnatal Squats with Rotation
1) Stand with your feet farther apart then your shoulders, slightly laterally rotated your legs out. Note: be sure you are rotating from your hips & not just your feet. I see this common mistake a lot! It’s your hips I’m having you work on opening (they get really tight for most during pregnancy).
2) Squat down towards the ground, still looking out in front of you (avoid looking at the ground). Be sure it’s your butt you are getting towards the ground & not your back. Avoid overusing your back. This exercise is to keep your booty lifted & your hips good & mobile (hey we all want & need that right?!)
As your pregnancy progress your range of motion (ROM) will become less & that is “OK”. Focus on feeling this exercise in your butt!
After Baby your ROM will be less in the beginning & as you get stronger & your hips get their mobility back you will be back to increase your ROM! Yippeee! Plus a great exercise if you have some abdominal separation (Diastasis Recti).
3) As you stand up straight, rotate towards one side. Be sure your front leg stays stationary & your back leg rotates with you.; pivoting on your toe. Then reach your arms up & away from you.
Think about “Lifting tall” with your core while you stand tall.
4) Rotate back to the center & repeat alternating sides.
Try doing 10-20 sets of this Squats with Rotation exercise. An added bonus: for most it’ll get your heart rate up too!
Work It Momma!
E
P.S. You’ll find this exercise in my Prenatal DVD’s!
Try these 2 shoulder exercises! Great during any trimester…
Sculpt Your Arms! The great thing about your arms during your pregnancy is they are the one area you tend to have more control over, so keep em’ strong & looking fab!
This exercise is great during your 1st Trimester only & After Baby
Focus: Abs/Core
Think “Ribs to Hips” & “Scoop your belly In & Up”
Keep a neutral spine unless you have a tender back then you can gentle allow your back to touch the floor.
Modifications:
Start doing 1-2 sets of 20-30 repetitions then gradually increase &/or incorporate into your workouts.
Feel that deep ab burn 
~E
This exercise can be done during your 1st & 2nd Trimesters & After-Baby.
**Always check with your Doctor before beginning any exercise program**
Click here for ACOG guidelines of when NOT to Exercise during pregnancy
I call this the “Super Star” think “saturday night live!” Hey you have to throw in humor as often as possible. Trust me once you learn this exercise you’ll never forget it. Plus you might have a good laugh towards the end (I was going to edit but decided against it)
Form is the most important when it comes to strength training, especially during pregnancy. Don’t use weights that are too heavy even if that means using no weights.
Equipment needed
I love this exercise for many reasons
Targeted Muscles
Start doing 1 set & 10 -15 repetitions, gradually adding sets &/or repetitions as you become stronger
Let me know what you think
~E
