I love kneeling side reaches because they are great for creating space and opposition throughout the body and opening up those hips + chest. AND…you can do these throughout your entire pregnancy! 

To get started, grab a mat. If you’re on a hard surface, you might want to think about doubling up your mats for some additional cushion. 

image of kneeling side reaches video
Full Kneeling Side Reaches
  1. Take your bottom leg and really wrap around your hip
  2. Actively open up the front of your hips
  3. Lightly connect through your pelvic floor + deep core
    1. Lightly hugging your baby
  4. Place your hand on the floor, opening up across your chest
  5. Think about getting that expansion across your shoulders
  6. Take your top leg and top arm up, creating that great opposition throughout your body
  7. On your exhale, bring your elbow and leg toward each other
  8. Use your glutes so you don’t dump into your low back
  9. NOTE: If you’re in your 3rd trimester, focus on rounding your back and only moving through a range of motion that feels good for your body
  10. On your inhale, open up, staying connected through your body 
  11. Look up towards your fingertips for even more opposition
  12. On your exhale, look down and repeat 
  13. Do 5-10 reps on each side
  14. You can add a few side lying leg lifts for some additional work!
  1. Option 1: Instead of doing kneeling side reaches, you can lie on your side and just do 10-20 side lying leg lifts on each side. 
  2. Option 2: Mermaid. These are great for some upper body work as well as getting that opposition throughout your body.

Remember to only work through a range of motion that feels good for your body and stay connected through your deep core + pelvic floor!

If you are ready for more prenatal movements like this one, you need to join us in my Knocked-Up Fitness® and Wellness Membership.

It includes weekly workout schedules, TONS of workouts to choose from and access to our prenatal coaches whenever you’re feeling lost or overwhelmed. Join us >>HERE!<<

Leave a comment