1st Trimester Hard CORE Mommy At Home Prenatal Workout

1st Trimester Hard CORE Mommy At Home Prenatal Workout



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Ashley’s 12 Week Post Pregnancy Plan:

hey guys I'm Ashley from glow body personal training today I have a workout for you called hardcore money the printout is right here pre-made all hardcore money for first trimester ladies as you can see I'm currently little bit over twelve and a half weeks on baby number two I've got my little man running around here as my husband this afternoon and the intent of this workout is to do 60 seconds on the entire time for 15 minutes I want you to pause as needed whenever you need to get a drink water catch your breath feel free to do so as always check with your obstetricians make sure that exercise is right for you alright let's get started all you need for this is a BOSU ball all right we have ten seconds get your BOSU ball want you in the prone position in in and out in in up tight me my core my glutes my obliques just keeping it all nice and lean once you keep your neck in a neutral position so that means looking straight down to the ground even up a little bit but never ever looking back with the ball you're doing great you have 25 seconds left this will be followed by mountain climbers pull it in and out in and out keep it up probably even fill in your quads by now three two one and move that BOSU ball out of the way all right Mountain timer time you can modify these for pricing we're not going we're going to pick up the speed a lot now if you feel your butt starting to drift up here we're going to tuck it down and pull it up want a low but keep up with Tumbo that's right for you that time to look like this that's fine you want to clued the hop by all means fifteen seconds left start thinking about straight leg crunches would be limit two and one get on your back straight like crunches and lift up lift up you got a high Kevin I'm pushing up guy hi mister we work out together a lot he seems to like it I have fun too really want to teach him that being active and fit is important part of a well-rounded life all right 10 seconds ahh next we go push ups we're going to do girl push-ups suck it up all right push-up time mr. right all right hands shoulder width apart feet shoulder-width apart drop your knees to the floor and cross your legs doing our best so you burn elbows and look up just slightly don't touch it he's being very tempted looking at my timer right now tight core titled leaks strong abs trust me if you keep your out strong mouth they are going to come back so fast after Labor I'm not even joking all right get ready for me ups to do my straight on your back neither do the advanced version it lifts up like this or you can do the assisted version which is what I'm going to do today since I've already got an extra challenge on me so I'm using my hands to help push me up just a little bit keeping my back straight as possible leg strength high and lift it up the busy boy I like going on B up B up next we're gonna get up Harvey is up a little bit with Burpee push-ups the push-up is optional three two and one all right I know you know what a burpee looks like your choice is going to be the push for not just a little tiny jump little girl you don't want to do the push-up you stop right here little jump that's all you need to do so unless you're really just bracing your core you're going to get amazing results from this 20 seconds press pause anytime you need to catch your breath three two and one one legged plank we're going to switch every 15 seconds playing position and one leg has your breath this is an isometric exercise designed for you to keep your muscles tight without doing any moving switch think about keeping the hips level we want to tilt it but want to keep it straight switch your core is getting so strong and switch eight seconds you got it next we're going to get on our feet we're going to do any hold and pop all right on your feet me hold and hop knee hold and hop me hold and mob got in the door bed that's what is there for the ring since small hop and hold working on getting rid of any sort of love handle on the side reaching in targeting outside for abs if you're this going to grab our BOSU balls again we're doing an oblique BOSU ball lift the weight 30 seconds each side here you go I'm feeling it hope you are too three two and one get that BOSU ball lie on your side and lift up some nice slow movement squeezing my legs not resting my lower leg on the floor popping it up pop it up oh yeah so you have a lean waist while you're pregnant or the belly grows in the front nobody wants that side pregnancy ballet you are fit strong mama I believe in you there it is and switch pop it up there we go almost done oh we're going to speed skaters we're going to get on our feet again and now I'm sorry I said speed skater I meant speed ski speed skiing it's a side-to-side hop keeping that core tight moving side to side notice my feet aren't glued together like this give them a little bit of space you want to stay balanced halfway there all right next to something grab a BOSU ball again for back extensions remember gorgeous isn't our abs obliques and front side it's also we're back equal is important we don't need any muscle Mounties or injuries during our legacy three two one get that BOSU ball high lean right on I'm going to put it more towards your hips okay get against the wall hands on chest lift up and hold and hold you're doing it I've got a little helper who loves piggyback rides to watch your payments you're saying you got it so we've got 20 seconds left I believe you can do this mama and hold feel it in your back you're going to look so good from behind your whole pregnancy all right we're going to get rid of most of all doing in amounts and side to side all right Kevin moving the ball all right in and out simple in and out and get inside and out to side and out kind of grading a fork as you're jumping when I get down I'm flat crunch in go flat and out side to side in an up side the side getting all those little animals blue people forget up sheet are you doing them today is a healthy Baker baby all right AB circles on BOSU ball going to show you from the side get in a plank position this is a very tiny movements you can hardly see me move but I'm making little tiny circles you see my elbows as stability and forearms with the BOSU ball this is an advanced exercise if you need to take a break go ahead go for it you're pregnant but if you can keep it up let's do it together promise I'm going to give you a little bit relief we're almost done we're going to go to high knees they get progressively faster I'm in this next 60 seconds I get so Gavin is hair today yeah I was going for the the messy cool guy summer look that's right all right high knees I'm going to start out slow picking them up take your time you doing your high knees – all right pick up the pace a little bit oh that's what I want don't crouch your chest down keep it high those knees coming up Gavin jump you honey's with me come here get back through these 29 seconds there you go work it out high knees a little bit of a battle bastard speed it up what you guys are motivating me yeah last my stress come out my favorite I made it up whole crowd apps hey everybody I'm shown above is a bar I hope you do too six to one crowd OHS sitting like this get your glutes off the ground straighten your left leg with your right arm and reach the outer part of your foot and reach and reach and reach this is my glutes to push up the ground and my core to get that leg up and straighten it and reach I'm so proud of you your abs are gonna baby you guys are hardcore mom's no doubt about it sticking through this video something else all right ten seconds left five two and one all right I'm going to cool down with some Cobra stretch I want you to cut your breath get some water if you need it definitely rehydrate at the end of this workout and get down to the core up very gentle start down here the tops of my feet are on the floor slightly push out just 50 this direction to make sure my little man is very good strain those arms if you don't feel ready treatment that's fine stay right here that we're even turning your triceps in order to get a proper relief on any type of static stretching we need to hold that stretch for 30 seconds or more 30 to 40 seconds is video almost there a little bit more stretch out of this down I'm starting to relaxed breathing catching your breath you did it you did her karmani work up and relax again thank you so much for joining me today if you like this video please press thumbs up and like it down at the bottom check out my website at glow body PT comm for more workout ideas more printables I hope they have follow me throughout my pregnancy and try these 4 cups for yourself I love you hear from you if you have any more questions

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