(soft music)
- Hi everybody,
my name is Jordan,
thanks for joining me today
for our 15 minute prenatal core workout.
This one is specifically to be safe
during the first and second trimesters,
before you get too big.
This is also a really good workout, core workout,
for beginner level as well.
All right, so all of it's gonna be really safe,
safe for the low back,
and pretty gentle all across the board.
So we're gonna start just with a total body warm up,
rather than just going right down to the mat.
But otherwise, the rest of the actual workout,
it's gonna be done laying down on the ground
so you'll either need to use a soft surface
or some type of mat
'cause we'll be doing a little bit of laying down
and some work on those elbows as well.
So, first thing I want you to do
is just roll those shoulders forward,
you can add a little walk in place here if you'd like to.
All right, you can go ahead and roll those shoulders back.
All right,
now we're gonna go ahead and plant those feet down,
take a deep breath in together,
reach your arms up.
Exhale.
Release.
This time take a deep breath, reach up,
grab ahold of that wrist,
stretch it over.
Inhale.
And exhale, switch.
One more time.
Inhale.
Exhale, switch it up.
And then we'll finish up on that other side.
Inhale, reach up.
Exhale, release.
Good, all right now we're gonna go
into some knee lifts just right here.
So this'll help to start to engage that core a little bit,
lifting that knee up as high as you can.
Good, nice and easy right here.
All right, so now we're gonna be taking it down to the mat.
We're gonna start with
just some really simple breathing exercises.
So, before you lay all the way down,
this is gonna be a little bit easier to do on your back.
You can do this seated though if you prefer.
So we're just gonna spend like a minute
just tapping into a good solid breath
that I want you to use for your workout today,
to help engage the proper core muscles, all right.
So when we do our day to day breathing,
we tend to be chest breathers,
so a little bit more shallow.
So what I want you to do is try to take the chest out of it
and breathe more so a little bit deeper into your belly
into your ribcage.
So we're gonna be laying on your back
and when you inhale,
I want you to think about letting those,
ribcage expand a little bit,
so take a deep breath in.
And then when you exhale,
those hands should come a little bit closer together
and that belly will just kinda slightly push out.
So it's an inhale to expand the ribcage a little bit
and exhale, ribcage will come back in,
and that belly will just slightly push out, all right.
So I want you to be breathing in and out through the nose
and I want you to try to keep it out of the chest.
So you can go ahead and join me on your back then,
when you're ready,
all the way down.
I like to put my hands on my ribcage
just to give me a little bit of a cue here.
And go ahead at your own pace.
Inhale, fill it up.
Exhale.
And just keep going at your own pace.
So all this is here is a little deeper more conscious breath
rather than your shallow everyday breathing.
This'll engage some of these inner muscles in your core
for your workout today.
How about one or two more deep breaths.
All right, then I'm gonna have you go ahead
and press up to your forearms next.
We want that back to be nice and neutral right here.
You're gonna start with a little single leg lifts,
so you're just gonna lift that leg up
and tap it down, nice and easy.
Alternating those legs.
Just feeling a little bit of engagement in that core.
Keeping those shoulders away from the ears,
try not to dump down here.
We're gonna keep doing this same move,
but what we're gonna do is add on to this now.
So what you're gonna do
is you're gonna lift your leg up,
extend out,
up,
and down,
nice and slow.
Lift up,
extend out,
back up,
and lower it down.
Good.
Still thinking about those nice deep breaths
that we warmed up with here.
Go ahead and after this one,
we're gonna do one more on each side.
All right, we're gonna come all the way down
onto your back now,
as long that's comfortable for you.
Arms and legs are gonna come up
towards the ceiling, all right.
Your heels are gonna come together,
toes slightly turned out,
arms are gonna come up.
What you're gonna do is lower opposite arm and leg down.
You don't have to go very far,
and then pull yourself back up.
If you're able to go a little bit further,
it kinda depends upon how far along you are
and how things are feeling,
but you can always lower the arm and leg down further.
Even if you can only go to here,
that's fine as well.
Just taking it to whatever level is comfortable for you.
Shouldn't have any pressure or pulling
in that lower abdomen.
Good.
Making sure we're continuing to breathe.
Good.
One more each side.
Next up, feet are planted down on the ground
about hip distance apart,
walk those heels in towards your body.
You're gonna press your hips up towards the ceiling
and hold that.
I want you to try to inch those shoulder blades in
a little bit closer together,
to get a little bit more height
in opening out of those hips.
And hold.
We stay here 10 more seconds.
Go ahead, lower yourself back down,
nice and easy,
you're gonna pull those knees towards the chest.
Real gentle stretch right here.
Go ahead, release that.
All right, we're gonna go into a side plank next.
We're going to modify this today,
so you're gonna bend that bottom knee down to the ground,
extend that top leg out.
We're gonna go ahead and lift those hips up right here
and hold it.
All right, you can stay here.
Otherwise,
if you'd like to take this a little step further
here with me,
nice and slowly,
you're gonna lower those hips down towards the mat
and extend back up.
Nice and easy, lower it down.
And extend up.
Good, with control.
I'm gonna have you do two more.
Lower it down,
extend it up.
One more.
And then you're gonna lift those hips up and hold it.
Last 10 seconds.
Staying right here.
Hold.
And lower yourself back down.
All right, we're gonna flip over,
we're gonna do that on your other side.
We'll keep these modified ones again.
So bend that bottom knee down to the ground,
press your hips up right here,
get yourself in a position.
Breathing.
Lower it down.
Extend up.
We're gonna go with five on this side.
Here's number two.
And lift.
Good, this is number three.
Press those hips up.
We're gonna go with two more.
Last one.
Press those hips up.
Hold it there.
10 seconds starts now.
Here's three,
here's two,
one and take it down.
All right,
so we are gonna skip a front plank,
and I'm gonna show you a variation of a front plank
that's a little bit safer during pregnancy.
This is called a bear crawl hold.
So you're gonna be on your hands and knees for this one.
I want you to slightly bring those toes in, all right,
so not necessarily touching together
but slightly in, a little bit closer in than your knees are.
Otherwise, shoulders are over the top of your wrist,
hips are right over the top of your knees.
All your gonna do on this one
is just a nice and easy lift off the mat,
knees come just a few inches,
and you're gonna hold it.
We'll do a few sets, 10 seconds each.
Go ahead, set those knees down.
Take a deep breath in.
Exhale and lift it.
Go ahead, set those knees down.
Deep breath in.
Exhale, lift up one more time right here.
10 second hold.
Stay right here
for three,
two,
one,
and lower it down.
Take those toes apart,
now together, we're gonna stay on those hands and knees,
we're gonna go into a bird dog.
So you're gonna be extending opposite arm and leg out,
take it back down,
and switch sides.
Extend it out,
and down.
Nice and slow.
Good.
All right, now you're gonna extend out
and I'm gonna have you hold it on this side.
Hold it there.
A little balance challenge.
Now you're gonna draw that elbow towards the knee
and extend out.
Inhale, draw the elbow to the knee,
exhale, extend.
One more.
Extend out and hold for five,
four,
three,
two,
take it down, resetting yourself right here.
We're gonna extend that opposite side out,
arm and leg extended,
and we're gonna take that elbow to the knee.
Inhale, bring it in,
exhale, extend.
One more right here.
Extend out and hold it.
For five,
four,
three,
two,
one,
and take it back down.
All right,
we're gonna get into position
for that bear crawl hold here once again.
So bring those toes just slightly in.
I'll show you this one first
and you can join when you're ready.
You're gonna be lifted up,
you're gonna step out,
and back in just like that.
Step out.
Take it in.
Good, step it out,
and bring it in,
one more time each side,
out.
Take it in,
set it down,
deep breath.
We're gonna do one more set of that.
Inhale,
exhale, good.
All right, go ahead, lift yourself up here once again,
and go, step out,
and in,
step out,
and bring it in.
Awesome job.
Take it out,
and step it in.
We've got two more right here.
Step it in.
Last one.
Step it in.
Lower it down.
Toes together,
knees nice and wide,
about mat distance apart if you have a mat.
We're gonna press those hips back into your heels,
reach those arms forward.
Go ahead and press it back up to those hands and knees.
From here, you're gonna take a deep breath in,
you're gonna look up towards the ceiling,
let that belly fall down.
Exhale around your back, tuck your head.
Inhale, look up.
Exhale, round and tuck.
One more time.
Inhale, look up.
And exhale, round it out.
All right, awesome job everybody.
You're certainly welcome to repeat all of that
to make it a little bit longer workout,
at least the workout section of things.
Otherwise, that's all I've got for you today.
Thanks so much for joining.
(soft music)