One of the best types of exercise is functional exercise. While traditional exercises work a particular muscle at a time (think: bicep curl), functional exercises are designed to work muscles that you use in everyday life in a way that mimics the actual way you'd move. The great thing about this type of workout is that you use multiple muscle groups in every exercise which means you are being more efficient in your workout! This is a mix of functional and traditional exercises that can be done anywhere you are.
Using your own body weight is the point here, but we have the added challenge of the baby whether it's on the inside or out! If you're pregnant, remember to watch your balance particularly when doing any exercises that challenge this. Holding onto a the back of a chair or the wall might be an option for you. If you want to workout with your little one, strap him/her in! I like to use an ERGO carrier as I find it comfy on my hips and back but there are many different ones out there that will keep your baby in snug.
This workout is designed to be low-impact and at a low-intensity but can be modified to suit the intensity of your choice. Remember that jumping activities are discouraged when you're pregnant and when you are wearing your baby. Running is also discouraged when wearing your baby in a carrier.
Warm up: (5-7min)
If it's nice out, get outside for a brisk walk to warm up your muscles. If you're inside, put on some music and start moving! Walking on the spot, walking up and down a flight of stairs, dancing to the beat are all fun ways to get your heart in gear. A long warmup is particularly important for moms-to-be to ensure safety and give your body ample time to set up for a workout.
Legs: Strong legs are important for the pushing phase and for helping you carry the extra weight. Post baby, you're going to be doing a lot of walking around the house!
Squats: Start with your feet wide apart and toes slightly turned out. Start the move by pressing your hips back and down. Your knees are going to bend as you sit back. You should aim to go just as low as your knees then squeeze your glutes to come back up. Hold your arms out in front of you or cross them on your chest. Careful that your knees don't press forward over your toes.
With baby? You can hold your baby in your arms against your chest.
Pick it up a gear: Hold your arms or baby out in front of you. Feel the added pressure in your shoulders. As you rise up out of the squat, raise your arms/baby up in the air. Lower your arms and begin again!
Get stronger: Try single-leg squats *THESE SHOULD NOT BE DONE HOLDING YOUR BABY JUST IN CASE YOU LOSE YOUR BALANCE*. Balance on one leg with your other lifted or just touching the ground for balance. Sit back and down as before but you will notice you can't go as deep, you'll certainly feel it right away! Holding the back of a chair is recommended for safety.
Lunges: Start with your feet right under your hips. Slide one foot back to be in a long stride, your back heel should be lifted. Go straight down leading with your back knee and push up through your front heel. Your goal is to have your front thigh parallel with the floor. Careful that your front knee doesn't press forward. If you're feeling off-balance, you can take your back leg slightly farther out to the side or hold on to the back of a chair on the same side as your back leg. Your arms or baby can be in the same position as the squats but it is recommended that you wear your baby so you have your arms to help with balance. Repeat the set on the other leg. As your belly grows, you may find lunges more difficult so you can shorten your range of motion as needed.
Get stronger: rather than staying in a static lunge, try back-stepping lunges. Take a long step back, lunge, come up half-way and draw in your back leg. You can stick on the same leg for a set or alternate legs. Remember to keep that great form!
Add distance: Walking lunges are the next level, start at one of the room or street or field and take long strides forward. Lunge, come up half-way and draw in your back leg before stepping forward on the other leg.
Calf raises: Stand on the edge of a stair with your hand on the banister for balance. Drop your heels down then press up through your toes.
Core: I say it over and over again, your core muscles are so important! While pregnant, they are helping support your baby and keeping your posture, protecting your back. Postpartum, they help you recover from delivery to bring your stomach back to its original shape and are still there to protect you back. It is safe to perform abdominal exercises while pregnant but modifications are necessary.
Core work for the pregnant lady: If you have a ball, check out the ab exercises I posted previously!
Lower abs: Sitting on a chair, holding on to each side, flex your abdominal muscles and lift your feet off the floor. You will not need to lift very high to feel your abs strengthen. Try to hold your legs for a few seconds each time. The most important part here is to keep you body sitting tall, you'll want to bend forward, and to breath.
Plank: The plank is great because you can progress this to a more difficult level as you get stronger! It also strengthens your abs and back, your legs and arms! Laying on the floor, begin on your forearms with your elbows underneath your shoulders, your legs are stretched out behind you. Begin on your knees as you brace your core. Remember that the plank is about being a straight line from the top of your head right to your heels so you need to keep your hips down.
Get stronger: Press back into your heels and lift your knees off the floor.You can also challenge yourself by alternately lifting one foot off the floor then the other.
Side plank: Lay on your side with your elbow directly under your shoulder and knees bent. Brace your core and lift your hips off the floor, hold for a few seconds then lower down. Complete 10 reps on one side then switch to the other.
Get stronger: Stretch your other arm up in the air above you. You can also extend your top leg (it's best when pregnant to always keep the lower knee on the floor for balance).
Not pregnant? Challenge yourself even more with walking planks: from your forearms, press up onto your hands, one at a time. Then come back to your forearms.
Extensions: Laying on your back, press your lower back towards the floor (place a hand under your lower back as a guide for how low you should go). Knees up, stacked over your hips. Reach one leg straight out and bring it back to starting position, keeping your back stable and pulled towards the floor. At first, you may only be able to slightly extend your leg, perhaps only tapping a toe to the floor. Continue to strengthen your abs by working up to full extension.
Get stronger: As you reach out your leg, extend your arms over your head, bring everything back into starting position.
With baby: Lay her on your shins and hold her under her arms. Keep your upper body in a crunch and slightly extend your legs out and in, maintaining contact between lower back and floor. You will see right away you won't need to extend far to feel the work!
Glutes and pelvis:
Lay flat on your back or with a few pillows under your back to be at an angle if you're pregnant. Your arms are by your side and feet flat to the floor, knees bent. Squeeze your glutes and press down into your heels to press your hips up to the ceiling. Hold for a few seconds, maintaining the tight glutes then slowly lower down. You can sit baby on your hips facing you (hold her tight!) and lift her up and down (my little one loves this!).
Get stronger: Stretch one leg out or lift it straight up then use only one leg at a time. You can also challenge yourself by not going all the way down, hover just above the ground then go back up.
Back: (this is great for pregnancy and post) Start on all fours, hands under shoulders, knees under hips. Reach out your left leg and your right arm, hold for 5 seconds, bring it back in and switch to the other side. If your balance is off, lift only one leg then the other, keeping your hands on the floor. Lay your baby on the floor under you for a great focus point to keep your neck in line.
Not pregnant? Lay flat on your stomach, arms and legs extended out. Alternately lift your right leg/left arm then switch!
Shoulders and chest:
The basic pushup is great for shoulders and chest. Like the plank, it can be suited to any level. Start with your hands wide, fingers forward (to best line up-at the bottom of the move, your elbows should be right above your wrists) and knees on the floor. At the easiest level, your are on all fours and you drop your chest towards the floor. Slide your knees back to make the move more difficult. Up on your toes to increase difficulty again.
Your baby can be laying on the floor under you and give her a little kiss every time you go to the floor.
Baby Belly in the way? Perform your pushups standing at the wall.
Triceps:
Dips: Sit on a stair (the second or third stair) with your hands on either side of you, fingers over the edge of the stair and your feet on the floor. Slide your bum just off the stair. Drop your bum straight down, elbows bend and press back. Press through the base of your palms to straighten up. It's better to do this on the stairs rather than on a chair for safety. Wear your baby in a carrier for this.
Get stronger: From your starting position, stretch your legs out in front of you, remember to keep your hips close to the stair.
Cardio:
Getting your hear rate up can be done in any way you'd like! Go for a walk, dance around the house, go for a swim, anything! Remember to start for a few minutes each time at an intensity that you can comfortably maintain a conversation but are feeling the intensity. Remember that your heart rate will go up faster than pre-pregnancy and you will feel the intensity at a faster rate. At first it will be 15 minutes and you work up to 30 minutes, 3-4 times each week.
Whether you're at home, at the gym, in the pool, or outside, there is always a place to get in a quick workout. Working out with your little one is not only great quality time spent together but you are also being a wonderful example and creating a life of health and balance.
See you at the gym!
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