When you just wanna move but you can’t get out of the house……Below is a safe bodyweight workout suitable for both pregnant and post-partum mummas!
All exercises are bodyweight, however you can add weight to these moves as long as you feel confident and safe.
CIRCUIT #1
Complete exercises 3 times through
SQUAT
Feel free to use a chair/couch for this exercise as shown above.
Stand with feet hip width or slightly wider apart. Hands can be placed by your ears or out in front. Sit your hips back and down to the chair/couch behind you then drive through your feels as you squeeze your butt to stand.
Repeat for 15-20 reps
REVERSE LUNGE
Standing with feet hip width apart, hands on your hips or by your side. Step one leg back and lower your knee towards the group. Tap the knee on the floor behind you, or go as far down as you feel comfortable. Ensure your body weight remains in the front leg. Push through the front foot to return to standing position and then repeat on the other leg. Maintain feet hip distance apart as you step back to ensure a stable base of support.
Continue alternating reverse lunges for 20 reps total.
GLUTE BRIDGE
Commence with your butt on the floor and upper back resting on the edge of the couch. The couch edge should be approximately just under your shoulder blades. Position your feet hip width or a comfortable distance apart so they are flat on the floor. Drive through your feet as you lift your butt off the floor, pushing your hips towards the ceiling.
At the top, squeeze your butt like you are grabbing a hold of a million dollar cheque!
Repeat for 15-20 reps.
*Note Advanced option would be to do single leg glute bridges 12 reps per leg.
KNEELING TO STANDING
Stand with feet hip distance apart, hands by your ears or out in front for balance. Step one leg back as you lower the knee to the ground followed by the other so that you are kneeling on the floor. Knees should be at a 90 degree angle here.
Then bring one leg forward to the floor as you push through the foot to standing. The other leg will then follow to return to starting position. This exercises is exactly what it says – standing to kneeling and reverse!
Do 5 reps with left leg leading and then 5 reps with right leg leading eg: step back with left leg and then step forward with left leg to stand = 1 rep.
CIRCUIT #2
Complete exercises 3 times through
PUSH UP
Position yourself kneeling on the floor in front of the couch with your hands on the edge of the cushions.
Hands should be just wider than your shoulders. Lower your body towards the couch. Ideally your chest should come down just between your hands and your elbows should be just below your shoulder height. Exhale and push the couch away as you return to the starting position.
Repeat for 12-15 reps
PRONE BACK EXTENSION
Laying on your tummy, hands by your ears and elbows out to the side. Eyes should remain looking to your mat as you perform this exercise to maintain neutral neck alignment.
Inhale and as you exhale gently peal your chest off the mat as you squeeze your shoulder blades together to maintain elbows to the side. Imagine someone is pulling you up by your ponytail.
Gently lower yourself back to the mat.
This exercise should be slow and controlled movement.
Repeat for 12-15 reps.
*PREGNANT WOMEN – Seated OR Standing ‘Y’s
As shown above, for the seated option you will need a resistance band/physio theraband. Wrap the band around the sole of your foot and hold the ends in each hand. Ensure you are sitting tall and shoulders are away from your ears.
Commence with arms extended out in front and as you exhale, keeping arms straight, pull the band up into a ‘Y’ position focusing on squeezing your shoulder blades.
Repeat for 12-15 reps
*PREGNANT WOMEN – Standing ‘Y’
From a standing position, tip your hips back as you lower your chest towards the floor. Option is to push your hips back to touch a wall for guidance if you wish . Your body should now be at a 45 degree angle. Extend your arms out in front of you, elbows straight, palms together. Exhale as you lift your arms up and out into a ‘Y’ position squeezing shoulder blades together.
Repeat for 12-15 reps. ** If you feel any pain in your lower back, stand up and break the reps down into smaller blocks eg: 4 reps then stand to take a break.
SIDE PLANK
From a side lying position on the floor, draw the heel of the leg closest to the floor towards your butt so your knee is now 90 degrees. Extend the top leg so it is straight. Position your elbow on the floor so it is under your shoulder.
Lift your hips up off the floor and reach your top arm towards the ceiling.
Try holding this position for 30- 45 seconds depending upon your fitness level.
Repeat on the other side.
Ta da – whole body workout done and dusted 🙂
