Intermediate Difficulty with Beginner Modifications provided
Core strength is a pivotal component during and after your pregnancy to main pelvic health and strength. A strong core will also help tremendously during labor. The only equipment required for this prenatal core strengthening workout is one dumbbell and then an optional floor mat for comfort. This workout is great for mamas in the 1st, 2nd, and 3rd trimester.
Warm Up
Diaphragmatic Breathing
Connection Breaths
Prenatal Core Strengthening Workout
(Anti-Rotation) Tall Kneeling Chop 2 x 10 each side
(Anti-Extension) Dead Bugs 2 x 10 each side
(Anti-Lateral) Offset Suitcase Squat 2 x 10 each side
(Hip Flexion + Neutral Spine) Slow Mountain Climbers or elevated for 3rd trimester 2 x 30 seconds
