Exercise of the Week: Reverse Crunch with Rotation

 (Click the picture above to watch a video of this exercise)

Working the Rectus Abdominus and Obliques, the Reverse Crunch with Rotation is great for getting those lovely lines and shape in your abdomen. Spring is only 19 days away, so there is no better time than the present to flatten and tone those bellies!

Directions: From a supine position, lift both feet with knees bent and lower them about halfway down to one side. As you bring the legs back up, add in a reverse crunch by lifting the pelvis up of the ground and then bring the knees to the other side of your body.

Cues:
 • Press hands into the ground for stability and added tricep work
 • Core remains engaged throughout
 • Relax your face and neck
 •  B R E A T H E

Modifications:

To make this less intense, perform the reverse crunch only without rotation. And after your first trimester this exercise needs to be modified: sit in an inclined position, leaning back on the elbows and rotate the knees side to side. Feet can be on or off the ground.

Exercise of the Week: Hip Bridge with Single Arm Tricep Extension

(Click the image for a video tutorial)

Excellent for the core, lower and upper body strengthener, this exercise is great for all ladies.But if you are pregnant and are in your second trimester or beyond, limit the amount of time spent laying flat on your back during the exercise. 

Directions: From a supine position, with the tube under your back, begin a hip bridge. As you go into the bridge, extend the one arm straight up into a tricep extension.

Cues:
• Keep chin off the chest
• Core remains engaged throughout
• Squeeze the glutes at the top of the hip bridge
• B R E A T H E

Modifications:
• To make this less intense, perform the exercises in isolation, not both at the same time

Exercise of the Week: Crunch with Chest Press

 (click the image above to watch a video of the exercise)

This exercise is a great core and pectoral strengthener to do any old time of the day! If you happen to be pregnant and in your 1st trimester follow the directions as listed, however if you are in the 2nd or 3rd trimester, perform a seated crunch to take the pressure off of your back during the exercise.

Directions: From a supine position, with the tube under your back, begin a crunch. As you flex the spine into a crunch, add in the chest press.

Cues:
• Keep chin off the chest
• Core remains engaged throughout
• Relax the upper traps/away from the ears
• B R E A T H E

Modifications:
• To make this less intense, perform the exercises in isolation, not both at the same time.

Exercise of the Week: Hip-Hinged Kickback and Front Raise

 (Click on image to watch video)

If you are looking for a great core strengther during pregnancy then give this one a shot! The Hip hinged Kickback and Front Raise-Standing is perfect for increasing upper body/core endurance.

Directions: Stand on the tube with one foot or two and hinge forward at the hips. With the back in neutral and core tight, bend one arm at 90 degrees and extend the other out long. One arm will perform the tricep kickback while the other performs a front raise. Alternate sides.

Cues:
• Keep head in alignment with your spine
• Core remains engaged throughout
• Relax the upper traps/away from the ears
• B R E A T H E

Modifications: To make this less intense, perform the exercises in isolation, not both at the same time

Exercise of the Week: Crunch Plus Extension

 (Click on Picture (L) to See Video of Exercise)

The Exercise of the Week is a Crunch Plus Extension. It is especially  a great core strengthener during pregnancy and in the first trimester. See below for modifications if you are further along in your pregnancy.

Directions: From a supine position, draw the knees in towards the chest and hold onto them. Follow the crunch with an extension of both the arms and legs.

Cues:

• Keep your head in alignment with your spine
• Core remains engaged throughout
• In the crunch use the abdominals to create the crunch as opposed to the arms
• B R E A T H E

Modifications:

- To make this less intense, put the hands behind the head in the extension and/or extend the legs towards the sky more than the floor.
- Also, if you are in your 2nd and 3rd trimester, change it to a single leg extension leaning back on the elbows.

Exercise of the Week: Circular Plank

(click on the picture to see a video of this exercise)

The best exercises are the ones that can target many different spots on the body all in one fell swoop. Well the circular plank is one of those exercises that does this perfectly. In addition to this exercise being a great core strengthener (during pregnancy or not) you may need to be a pike at the hips added to make the circle happen. If that doesn't work, try executing it from the knees.  

Directions: Get into a plank position, with either hands or elbows on the ground. Start moving in a circular motion, shifting your weight in every direction. This throws off your balance and makes the plank more unstable/challenging.

Cues:
• Keep your head in alignment with your spine
• Core remains engaged throughout and charge up your quadriceps and glutes
• B R E A T H E

Modifications:
• To make this less intense, take out the circular motion and simply hold the plank.

Exercise of the Week: Hip Bridge with Tricep Dips

 (click the picture to watch the instructional video)

This exercise is perfect for the prenatal body as it strengthens upper and lower body while still making room for baby.

Directions: From a seated position with hands behind you and feet flat on the ground, press your hips up into a hip bridge. At the top of the bridge extend one leg and go down into your tricep dip. Be sure to switch legs and perform on the other side.

Cues:
• Relax your neck and jaw
 • Core remains engaged throughout
 • Elbows go straight back in the dip
 • B R E A T H E

Modifications:
• To make this less intense, take out the hip bridge and/or extended leg.