Prenatal Core
Exercises
Bird Dog
30 seconds or 20 reps
3 sets
20 reps
Glute Bridge
Be careful not to over extend at the top, and avoid arching your back.
3 sets
10 reps
Single Leg Glute Bridge
3 sets
Side Plank
Do for 6 reps, 3 on each side, alternating every time.
6 sets
Knee Lift
Begin sitting on your butt with your knees bent, heels on the ground and arms behind you, fingertips pointed toward your heels. Brace your core, and lift your hips to come into a "crab" position. From there, inhale, then exhale to lift one knee, crunching it in toward your chest, then return your foot to the ground. Repeat on the opposite side. Continue alternating.
3 sets
12 reps
Bicycle Crunch
STANDING bicycle
3 sets
10 reps
Squat (Bodyweight)
Raise your arms straight in front of your chest. Inhale as you squat down, weight in your heals, keep your knees from buckling in. Pause at the bottom and then exhale as you rise to standing position.
3 sets
15 reps
Cat Cow
3 sets
Farmers Walk
Single Arm Carry - remain in neutral position
3 sets
Dead Bug
3 sets
12 reps