Return to starting position and switch legs.Weight stays on your front heel and the knee does not go in front of your toes.Step back while bending at the knees and lower your body towards the floor.Stand with good posture and feet placed shoulder width apart.If it is straining behind your knees or calves reposition your feet on the ball and try again. You should feel this in the back of your thighs.Push the ball back to the start position and keep your hips elevated off the floor.Slowly roll the ball to your rear as you brace yourself with your hands at your side.Tighten your rear, hamstrings, abs, and pelvic floor as you press your heels into the ball and raise hips off the floor.Lay on the mat with your heels and calves on the ball.Increases strength of hamstrings (back of thighs), glutes, and core. Slowly return to the starting position.Arms out beside you with palms facing down.Stand with good posture with abs tight and feet placed in a split stance.Attach band around doorknob, pole, or other fixed object about shoulder height.Squat by bending at the knees as you push your hips down and back so the body is lowering toward the floor, not underneath or in front of the ball.Tighten your rear, hamstrings, abs, and pelvic floor.Stand with good posture leaning against the wall with the stability ball placed comfortably on lower back.Increases strength of thighs, rear, and core. The following workout is a simple, safe and effective circuit for pregnant women of all fitness levels, in any trimester. Research has even shown that physically active pregnant women tend to have healthier, smarter babies! They also have a decreased need for medical intervention with quicker, easier recoveries once the baby is born! Research has shown that women who exercise throughout their pregnancy tend to have shorter, less difficult labors with fewer complications including reduced risk for gestational diabetes, preeclampsia, and other pregnancy-related ailments. Exercise also boosts confidence and increases body awareness, which is important during pregnancy. In fact, there are many amazing benefits to prenatal exercise including stress relief and improved mood, better sleep and posture as well as less pain, swelling and constipation. Outdated medical literature is still referenced suggesting that expectant mothers avoid elevating their heart rate, abstain from many types of exercise and spend their pregnancy resting instead of staying physically active. Expecting mothers are encouraged to “play it safe” and “take it easy” by misinformed loved ones, well-meaning strangers, and inaccurate websites. “Exercise during pregnancy is often mistakenly viewed as an unnecessary risk to a woman’s unborn child. We do highly recommend meeting with a Personal Trainer regularly to ensure proper form and the best results however, the workout Tatum details below is a great way to fill the gaps between sessions, while traveling or when you just aren’t able to make it to the gym.įor information on working with an MBS Personal Trainer or to request your free 20-minute consultation, click here! In keeping with the season of renewal and rebirth, we asked one of our long-time Personal Trainers, Tatum Rebelle a specialist in prenatal care, what she recommended as an accessible “at-home” and efficient workout for expecting mothers.
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