WORKOUT:
OVERVIEW:
Come join us for this special stretching workout for pregnant mothers. It will help you with any back and hip pain you may be experiencing during your pregnancy. This workout will concentrate on balance and flexibility, not intensity, as it’s a way to release any tensions that your muscles might be facing. Some of the exercises include squats, pelvic tilts, and hamstring stretches!
Please make sure to consult your doctor before starting any exercise program during pregnancy.
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Workout Length |
10 Minutes |
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Workout Level |
Beginner |
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Products Used |
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Trainer |
Workout Details:
Warm-Up
Start by taking deep, relaxing breaths, preparing your body for a gentle stretch. Use this moment to center yourself and focus on your breath. Slow, steady breaths will help release tension from the mind and body. A proper warm-up helps improve flexibility and gets your muscles ready for the workout.
Main Workout
- Wide Leg Hamstring Stretch: Start standing with your feet wider than hip-width apart. Slowly bend forward, reaching toward the floor or your shins. This stretch helps relieve tension in your hamstrings, easing lower back pain.
- Deep Squat: Stand with your feet shoulder-width apart, and gently lower into a squat, keeping your back straight and your heels on the ground. Hold for a few seconds, then return to standing. Squats are excellent for strengthening the legs and maintaining pelvic alignment.
- Standing Folding Four Stretch (Right Leg): Stand tall and cross your right ankle over your left knee. Bend your standing leg slightly, as if sitting in a chair. This stretch targets the hips and glutes, areas that often become tight during pregnancy.
- Standing Folding Four Stretch (Left Leg): Repeat the previous exercise with the left leg crossed over the right knee, keeping your balance and breathing deeply to release tension in your hips.
- Side Stepping with Arms Extended: Step side-to-side while extending your arms out to shoulder height. This movement helps improve coordination and balance, keeping you active without straining your body.
- Opposite Arm to Leg Raise: Begin standing with feet hip-width apart. Slowly raise your right arm and left leg at the same time, keeping your core engaged. Lower and switch to the opposite side. This gentle exercise is great for improving core stability and coordination.
- Supine Bridge: Lie on your back with your knees bent and feet flat on the floor. Gently lift your hips toward the ceiling, squeezing your glutes. This movement strengthens your core and glutes, which support your lower back during pregnancy.
- Pelvic Tilts: While still lying on your back, perform slow and controlled pelvic tilts. Rock your pelvis forward and backward, engaging your core and releasing tension in your lower back.
Cooldown
End the workout seated cross-legged. Slowly twist your torso from side to side, gently stretching your back and spine. Take this moment to relax and let your muscles unwind. Focus on slow, deep breathing to finish your session on a calming note.
Conclusion
This gentle balance and flexibility workout is a fantastic way for pregnant mothers to relieve tension and maintain mobility. Each stretch is carefully chosen to be safe and beneficial during pregnancy, helping you stay active without overexerting yourself. Remember, listen to your body, and consult your doctor before engaging in any new fitness routine. Prioritize self-care and feel the difference a simple 10-minute stretch can make in your day!
