Fatigue is real! It hits moms in different ways at different times, and movement is a great alternative to coffee or a sugary snack to help get your energy back. Not only do these full-body moves help add a little pep to your step, but they are beneficial for circulation as well. This is important to keep in mind, as your oxygenation needs for baby and placenta become more prevalent during those 40 weeks. Go through two or three rounds of this routine, and see how it compares to a jolt of caffeine!
Squat with Rotational Overhead Press, 10 Reps
Begin with your feet a little wider than hip width apart, chest up and back flat. As you stand, rotate your feet and torso to the left, pressing your hands over your left shoulder. Return to standing and repeat, rotating to the right side. That’s one rep.
Fit Tip: Want to add this to your fitness routine as a strength move? Grab a medicine ball or dumbbell to work your shoulders and arms.
Forward Alternating Lunge with Twist, 10 Reps
Start with your feet hip width apart and your arms reaching straight out in front of you. Step one foot out into a lunge position, bending both knees, and rotate your arms and torso over your lead leg, being mindful that your knee doesn’t track over your ankle. Rotate back to neutral and stand up. Step forward into a lunge with the opposite leg while rotating your arms and torso over that lead leg. That’s one rep.
Fit Tip: Have a resistance band handy? Wrap it around your hands and slowly press outward when rotating your arms on the lunge to add in an arm move!
Plank to Frog Squat, 10 Reps
Start in a push-up position (modification can be on your knees). With your arms fully extended, bring your right foot forward so that it is beside your right hand and then bring your left foot forward beside your left hand. Bring your hands off the floor, placing your elbows on the insides of your knees, for a 3-count breath as you hold in the low squat. Place your hands back on the floor and straighten each leg back to the starting position. This is one rep.
Fit Tip: If you are earlier in your pregnancy, and still feel comfortable hopping, you can hop both legs forward into frog instead of walking each forward.
About the author:
FitBump founder Kira Kohrherr, is an AFAA certified and ACE pre/postnatal certified personal trainer. With over 15 years experience, she works with moms to maintain fit, healthy pregnancies. A 21X Half-Marathoner and 4X Marathoner, Kira became a first-time mom to son Rhys in August 2016.