Bun in the Oven Prenatal Home Workout
I am so excited that you guys are LOVING all of the free prenatal workouts! I am so happy to keep them coming!! I am almost 24 weeks along and there’s no stopping me.
Here’s a great full body prenatal workout that you can do at home and only requires a set of light dumbbells.
Tricep Kickbacks: 3 sets of 10 reps (each arm)
Bend knees slightly. Grasp dumbbell in one hand.
Extend arm backwards until it is straight. Return and repeat. Continue with opposite arm.
Wall Sit: 3 sets of 60 seconds
Start by standing about 2 feet away from a wall with your back against the wall. Slide your back down the wall until your hips and knees bend at a 90 degrees angle. Keep the shoulders, upper back and the back of the head against the wall. Both feet should be flat on the ground with the weight evenly distributed. Hold for the required amount of time
Modified Push Ups-3 sets of 10 reps
Begin by getting down on yours hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Bend your elbows and lower chest to 90 degrees at the elbows. Push up so that your arms are straight, making sure your elbows aren’t completely locked.
Sumo Squats w/Dumbbell: 3 sets of 10 reps
Stand with feet wider than shoulder-width apart and your toes slightly turned out. Grasp a dumbell in both hands in front of your chest. Push your hips back and squat down, keeping your chest up and knees out. Hold weight firmly as you go down. Slowly rise back up and repeat.
Bird Dogs-3 sets of 10 reps (each side)
Get down on all fours and tighten your abdominal muscles, keeping your spine and neck in a neutral position. Slowly extend your left leg behind you while reaching your right arm forward. Hold this pose for 10 seconds. This counts as one rep.
Switch sides and repeat.
Side Plank: 3 sets of 60 seconds (each side)
Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips.
Raise body upward by straightening waist so body is ridged. Hold position. Repeat with opposite side.
Lunge Kicks: 3 sets of 10 reps (per leg)
Lunge forward with your right leg then kick your back leg (left leg) up as you lunge forward again. Switch legs and repeat.
Your trainer and friend,