Time is often of the essence for a mom-to-be. This set of exercises engages multiple muscle groups at one time, creating a shorter, but still effective, workout. And as a bonus – these five full-body moves can be performed anywhere – no equipment needed! Just turn up the tunes, and get to work.
Clock lunges, 8 Reps/Per leg
Begin with your feet a little wider than hip width apart. Starting with your right leg, lunge forward and return to starting position. Next, lunge to the side (with a “sitting back in a chair” motion), and return to starting position. Lastly, lunge backwards, and return to starting position. That’s one rep. Complete 8 reps with the right leg before switching to the left leg.
Push up to side plank, 5 – 10 Reps
Grab a bench or a chair (the edge of a bed or couch works great too!). Begin in push-up position with your fingers pointed forward. Complete a push-up (leading with your chest and keeping your back firm), then rotate to the left so your feet and hips are stacked. Raise your left arm for a breath. Lower your arm, and return to starting position. Repeat on the other side. That’s one rep.
Tricep dips with leg raise, 10 Reps/Each leg raised
Find a bench or chair and place your hands behind you, gripping the edge with your fingers facing your lower back. Lift your right leg and extend it straight out in front of you at hip height. Make sure your other leg is bent and your knee is at a 90-degree angle. Slowly lower your body by bending your elbows to a 90-degree angle. Use a fluid motion to push your body back to the starting position. Repeat 10 times with your right leg raised, then repeat 10 times with the left leg.
Wall sits with overhead press, 8 Reps/Per leg
Stand with your back against a wall. Walk your feet out approximately 2 feet (60 cm) in front of you, feet spread about 6 inches (15 cm) apart. Slide your back down the wall, bending your knees until they are bent at about a 90 degree angle. Your thighs should be parallel to the ground and it should appear that you are sitting in an invisible chair. Your knees should never extend past your ankles – they should be straight above your ankles. You may need to slide further up or down on the wall to get into this position. Hold the static position for 30 seconds, while extending your arms above (palms facing each other). Repeat 2X.
Modified burpee with side leg raise, 8 Reps
Stand with your feet shoulder-width apart, with your weight on your heels, and your arms overhead. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Step your feet back one at a time to softly land on the balls of your feet in a plank position.
Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air. Lift your right leg out at a 45 degree angle. Place it back down. Lift your left leg out at a 45 degree angle. Place it back down. Walk your feet forward so that they are positioned just outside of your hands. Reach your arms over head and stand up from the squat. That’s one rep. Repeat.
About the author:
FitBump founder Kira Kohrherr, is an AFAA certified and ACE pre/postnatal certified personal trainer. With over 15 years experience, she works with moms to maintain fit, healthy pregnancies. A 21X Half-Marathoner and 4X Marathoner, Kira became a first-time mom to son Rhys in August 2016.
