On my Instagram account, I posted a video with the next few prenatal workout poses and movements. Like I said in Part I, these are simple and easy but can still help and make a difference. They go hand in hand and they all will strengthen your body and prepare you for a better delivery. Each are an easy and safe way to strengthen the core, pelvic floor, hips, and more during pregnancy.
The first is the Bird Dog pose. This pose can really help with balance, core strength, pelvic floor strength, and much more. You can begin by extending one leg out behind you. Then when you are comfortable, extend the opposite arm out in front of you to complete the pose.
The next pose is great to take right from the Bird Dog balance pose. Place both hands on the ground directly under the shoulders. Keep the leg extended behind you and pulse the leg up and down, lifting the foot above the hips each time. You can also bend your knee at a 90 degree angle if you feel like doing so. I will lift my foot for 10-15 times, then repeat on the other leg. I will repeat both sides 3 times.
TIP: I like to keep my foundational foot that is on the floor flexed (as pictured). The helps to protect the knee that is on the ground. You can also place a blanket or fold over your mat for more support/comfort.
The last movement that I love is to bend my back leg and reach my knee towards my rib cage. I will reach my shoulder (on the same side) towards my knee as I bring it forward. This helps engage the core, buttocks, pelvic floor, hips, and leg muscles. Then as I extend my leg back out behind me, I will give my leg a little lift before I bring the knee back in again. I will repeat this for 7 to 10 times, then do it again on the other side with the other leg. I will repeat both sides 3 times.
It seriously is so important to continue to move throughout your pregnancy. It will not only give you a better delivery in the end, but it will help ease the aches and pains that come along during pregnancy.
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