Watch Kayla Itsines Crush This No-Equipment Pregnancy Workout In Her 3rd Trimester
Time: 5 minutes (optional 10)
Equipment: Chair, mat
Good for: Total-body
Instructions: For each move, perform 10 reps, then rest for 30 seconds. Continue to the next move. After you’ve completed all moves, rest for one minute, then repeat the circuit as many times as you need until you reach five minutes (generally two times). If you would like to do a longer workout, continue for 10 minutes.
Sweat trainer Kayla Itsines created this exclusive full-body workout to help you maintain strength and fitness during pregnancy. It’s totally safe for all trimesters, as long as you have approval from your doc. Kayla recommends doing this workout three times a week to stay active—but go at your own pace, and do whatever feels best for your body.
How to: Start with both feet on the floor shoulder-width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains at a 45- to 90- degree angle with your hips. Push through your heels and extend your legs to return to the starting position. That’s one rep. Complete 10.
How to: Place a chair horizontally in front of you. Place both hands on the chair slightly further than shoulder-width apart, with feet together on the floor behind you, resting on your knees. While maintaining a neutral spine, bend your elbows and lower your torso towards the chair until your arms form two 90-degree angles. Push through your chest and extend your elbows to lift your body back into the starting position. That’s one rep. Complete 10.
How to: Start on all fours on a yoga mat. Be sure that your knees are below your hips and your hands are below your shoulders. Put your spine in a neutral position and draw your shoulder blades down and back. Keeping your knee bent, lift your right leg until your thigh is in line with your spine, making sure that your foot remains flexed. Lower your right leg to return to the starting position, but without resting your knee on the mat. That’s one rep. Complete five reps on one side, then do five on the other side.
How to: Begin seated on a chair. Place your hands on the edge of the chair under your glutes and directly below your shoulders, with your fingers facing forward. Shift your glutes forward off the chair. Bend your elbows to lower your glutes towards the mat until you have created two 90-degree angles with your arms, keeping your shoulders, elbows and wrists remain in line with one another. Push through the heels of your hands and extend your arms to return to the starting position. That’s one rep. Complete 10.
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