I've been wanting to post a few blog posts with some prenatal poses that can really help strengthen your core, pelvic floor, and body as a whole. These are very basic and easy to do movements/poses. It is better to do something than nothing during pregnancy. They seriously are so easy to do right on the mat or even on the floor first thing in the morning.
The first is the low pushup. In these pictures, you can see I took my knees to help simplify it. I kept my elbows tucked into my rib cage and then slowly went up and down. There isn't a ton of space to move here (if you are in the third trimester like me), but even little movements count.
The second is the side plank. I lowered down to my elbow here and you can also take a knee as well (bottom knee settles on the ground while your top leg is still extended). Also, for more of a challenge, you can extend your lower arm and come up on your hand. Then even with your lower arm extended, you can still take a knee for more support. You can hold this for however long you desire to.
The third that I wanted to really mention here is the pelvic lift. While laying on your back, bend your knees in and place your ankles directly underneath them. Lift your hips up and down while you squeeze your backside and lift the pelvic floor. You can also hold your hips up high and/or plus your hips while they are in the air, remembering to squeeze your backside with every lift.
These are just a couple. I have a few more coming your way, so stay tuned!
IF YOU HAVE ANY QUESTIONS OR COMMENTS, PLEASE CONTACT ME.