Got 10 minutes? We know you do! You can squeeze this in any time of the day or add it on to a preexisting cardio workout. These exercises are modifiable for any stage of your pregnancy and you can amp up or tone down the intensity as needed. Set your watch and get started! 5, 4, 3, 2, 1….
Inchworms with twist, 90 seconds
Modification: Drop to knees during the plank portion of the exercise.
This is a great warm-up move that works the entire body. Stand with your feet hip width apart, hinge forward, and touch the floor with your palms. Bend your knees, if necessary, and walk your hands forward until you are supporting all of your weight on your hands and toes. Your body should make a straight line and your hands should line up with your shoulders. Bring your right foot outside of your right hand and twist, with the right hand coming straight above your shoulder. Return your hand to the ground, step your foot back, and repeat on left side. Then walk or step your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary.
In/Out squats, 60 seconds
Modification: Slow your pace or don’t squat as deep.
Begin standing with your feet hip width apart. Squat down, keeping your chest and shoulders back. Stand up, step out into a wide stand, and squat. Step in and repeat.
Side shuffle with floor tap, 90 seconds
Modification: Tap the side of your knee instead of the floor.
Begin with your feet hip width apart in a half squat, keeping your back flat and chin up. Keeping your toes forward, shuffle three lengths to the right and reach down with your right hand and tap the floor outside your right foot. Then shuffle three lengths to the left, reach down and the tap the floor outside your left foot. Repeat.
Curtsey lunges with side leg raise, 60 seconds right / 60 seconds left
Modification: Tap your foot to the ground instead of lifting into a raise.
Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. As you rise, bring your left leg up into a bent knee side leg raise. Repeat on the same side.
Tricep plank with leg pulses, 45 seconds right leg /45 seconds left leg
Modification: Bend knees for less resistance.
Sit on the floor with your knees bent, feet on the floor, and hands on the floor behind you with your fingers pointing toward your body. To begin, lift your hips off the ground with your legs straight. Lift one leg; keeping it off the ground, perform small pulses for 30 seconds. Switch legs holding the triceps plank.
Plank with side toe taps, 60 seconds
Modification: Perform plank on knees.
Start in a push-up position. Lift one foot to tap to the side about 12 inches from your stationary foot then return, alternating feet.
Bird dog: alternate leg/arm raise, 90 seconds
Modification: Slow the pace.
Begin on all fours, keeping your spine and neck in a neutral position. Slowly extend your left leg behind you while reaching your right arm forward. Keep your hips and shoulders square and make sure your lower back doesn’t arch. Hold for five seconds. Slowly return to the starting position and switch to the opposite side.
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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.
