Pregna-Fit

A dynamic side plank is a great pregnancy exercise that challenges your stability & helps work those muscles along the side of your body! To do this dynamic side plank, lie on one side and raise yourself onto your left forearm. Place your shoulder directly above your elbow, keeping your shoulders, hips and knees in alignment. Rest your right arm along the side of your body or on your hip. Hold this pose for 5 seconds, then lower yourself onto the floor for up to 8-12 repetitions. Make sure you are breathing throughout to maintain the connection between your core, pelvic floor, and nervous system! Want more pregnancy exercise tips? Make sure you follow our sister account @pregnancy_fitness for more tips, videos, and more!

Mark your calendars tonight! We are NOW Introducing our ‘Pelvic Floor and Fitness Fortification Series’ with our founder @noramatthew and Laura Rowan, Occupational Therapist who specializes in Pelvic Rehabilitation (@essentialpelvichealth!) on our studio page @her_strength_studio! For the next 4 weeks, we will discuss a myriad of topics you need to know about Pelvic Floor & Fitness with a live Q&A Monday nights at 7pm! Some of the topics we will include are: Postnatal Lik...e a Boss Potty Mechanics: A Constipation Tool Kit Pain Free Sex to Orgasm Pelvic Organ Prolapse (POP) Happy Healthy Bladder 101 HIIT, Crossfit, Weight Lifting & Your Pelvic Floor Bladder Urgency & Frequency AND MORE! Make sure to tune into our first IG live tonight at 7PM over at @her_strength_studio!

Stuck at home with only your bodyweight?? You can absolutely still get a great workout in any trimester! Here are some of our favorite bodyweight movements because - let’s face it - you have a built-in weight already! Repeat this circuit for 4-6 rounds! 1a: Glute bridge: If you’re comfortable lying on your back (totally safe as long as you don’t feel uncomfortable/nauseous/lightheaded), position yourself with knees bent and feet flat. Exhale to lift your hips (without pushi...ng through your lower back) to full extension, and inhale to lower them back down. Repeat 10-20 reps. If you’re not comfortable on your back, try the next exercise. 1b. Incline hip thrust: Position yourself against something sturdy like an ottoman or couch. Exhale to drive through your feet and lift your hips to full extension. Inhale to lower your hips back down to the floor. Repeat 10-20x. 2a. Modified Incline Push-up: With your knees on the floor, find a sturdy surface about 12-18 high. Keep your shoulders retracted, elbows at a close diagonal (not straight out) from your sides, and inhale to lower your body toward the box. Exhale to press yourself back up. Repeat 6-12x. 2b. Full Incline Push-up: Begin in an incline plank position on a sturdy surface. Inhale and lower your body, pausing at full depth if possible, then exhale to press back up to your starting position. Repeat 6-12x. 3. Reverse Tabletop: With hands under your shoulders and feet under your knees, lift your hips to full extension and hold here, breathing throughout, for 15-45 seconds. 4. Split Squats: Place one foot in front and one foot behind you, balancing on the forefoot of your rear foot. Lower your knee, ideally to the floor, then return to the standing position. Repeat 8-12 reps, then switch sides. 5. Clamshells: Lay on your side with your hips, knees and feet stacked. Without shifting your weight backwards, open the top knee as far as you can, then lower it back down. Repeat 10-15x per side. 6. Modified Side Plank: Begin on your side with hips elevated, balancing between your knees and your elbow (placed under your shoulder). Reach your top arm up and hold here for 15-30 seconds per side.

Feeling tight all over?? Going through some active mobility drills can be instrumental in preparing for a workout, recovering from a workout, or just getting ready for your day. These movements are patterns that all our Pregna-Fit ladies do as part of their warm-up. You can go through each movement 1-3 sets. A. Diaphragmatic Breathing: sit in a position that’s comfortable with a neutral (not rounded) spine. Inhale through your nose, allowing your belly to expand like a balloo...n, keeping your upper chest and shoulders relaxed. On the exhale, let your belly deflate and relax. Try to lengthen your exhale with each slow breath. B. Neck Mobility: leading with your eyes, look down and let your chin tuck as you nod your head forward, then look up, reaching your nose up toward the ceiling. Repeat 3-4x per side. Now look left and right, allowing the head/neck to follow your gaze, working in a comfortable range for 3-4 reps per side. Finally, tip your chin up toward the ceiling and your ear toward your shoulder, then switch sides 3-4x. C. Quadruped Rocking: begin on hands and knees with knees at a comfortable width. Sit your hips back toward your heels (without tucking your bum), then rock forward to reach your shoulders over your hands. Move at whatever pace works for you to loosen up the hips, knees, ankles, wrists, and shoulders. D. Thread the Needle: Still on hands & knees, place one hand under the center of your chest. Reach the other arm under your torso, allowing your shoulder to drop toward the floor. Then, reach the same arm up toward the ceiling, opening the chest so that your fingertips point toward the ceiling. E. Toe & Heel Balance: Standing (with no shoes), balance up onto your forefoot, then back onto your heels. Focus on pausing at each point to maximize the benefit of each position. Repeat 4-6x in each position. F. Knee Hugs: Finally, if possible, bring one leg up in front of you (can be slightly to the side so you don’t squish your belly) and give it a gentle squeeze. Alternate sides each rep doing 8-12 in total. These are great for hip, lower back, and pelvic mobility, but if they are not comfortable, just skip!