First trimester shenanigans!
15-Minute Survival Workout
THE WARM UP
10 x Roll Down+ Squat + Walkout + Spiderman
Start from a comfortable standing position, feet slightly wider than hip width, soft knees and roll down vertebrae by vertebrae until your hands reach the floor.
Place your hands underneath your toes and come into a deep squat.
Walk your hands forward until you reach the plank position.
Place your right foot to the outside of your right arm, return back to plank.
Bring your left foot out besides your left arm, return back to plank.
Walk hands back to your feet, and slowly roll up to standing.
Repeat 10 times.
10 x Arm Circles
Stand in a comfortable position and start circling your arms backwards. Repeat this 10 times, then change direction and circle your arms forward 10 times. Enjoy the mobilisation of your shoulder joint.
10 x Chest Rotations
Stand comfortably with your arms straight in front of you. Twist the upper body towards the right reaching the right arm backwards, left arm stretches out in front of you. Look back towards your right hand. Come back to center, repeat on the left side.
10 x Squats Feet Parallel + 10 x Squats Feet Out
Stand with your feet slightly wider than hips width. Start by shifting your hips back as if you were sitting down onto a low stool. Sit all the way back until your knees and hips are in the same line, approximately 90’. While you perform the squat make sure you keep your spine in neutral and avoid overarching. Squat 10 times, remembering to come all the way up to the starting position after each squat.
Once you've completed the 10 squats, turn your feet out 45°. The rotation comes from your hips so make sure you keep your knees aligned with your toes. Do another set of 10 with your feet out wide.
10 x Incline Presses
Place your hands against a wall a little lower than shoulder height, and walk your feet away from the wall. Bend at the elbows and lower your body towards the wall. Make sure you keep your whole body in a straight line. Press your body back up again. Repeat 2 sets of 10.
10 x Alternating lunges
Stand with feet hips width apart and place your hands on your hips. Take a big step forward with your right leg and lower your hips down by bending both front and back knees. Your back knee should be hovering an inch off the floor. Make sure you keep a straight back and the hips square. Draw the belly in to engage the core, step backwards to the starting position and repeat on the left side. 10 sets.
10 x Superman
Come onto all fours in a table top position. Make sure your arms are in line with your shoulders, hips over knees. Maintain a neutral spine and make sure your neck is relaxed and in line with the rest of your spine, draw your belly in. Reach forward with your right arm, palm facing inwards. Then reach back with the opposite leg, toes pointing towards the ground. You should feel some control in your core, despite the fact your abdominal muscles are starting to relax, due to your growing uterus. Hold for 10 seconds. Repeat on the other side.
Alternatively keep your back foot down for added support if you feel you need it.
Repeat the whole sequence twice.
Hip Flexors + Quad Stretch
Come forward into a lunge with your right leg, left knee touching the floor. Square your hips by drawing the left hip forward, right hip back. Sink lower into your lunge, gently drawing your hips forwards, tucking the pelvis slightly. You should feel a stretch down the front of your left thigh. Adjust your front foot by stepping further forward, and dropping the hips lower if you need a deeper stretch.
Lift your back foot and grab hold of it from the top. Gently draw your foot closer to your glutes stretching your quad. Place your hand on your front knee for added support.
Hold for 20 seconds. This ones a killer so take it slow.
Hip Opener- Butterfly Pose
Sit with the soles of your feet touching, heels as close to your groin as feels comfortable. Gently allow your hips to open as much as possible, knees drawing towards the floor. You can hold onto the feet and use the hands to ease the knees closer to the floor as you lean forward, but take it easy with this stretch, your body is beginning to produce relaxin, a hormone that helps to relax the ligaments in the pelvis in preparation for labour. (Yup it's coming!!)
Place your hands against a wall at the same height of your hips. Walk away from the wall dropping your chest past your arms. Gently ease down into the pose, and enjoy the lengthening of your spine.
Lie down on your back, legs straight out in front of you. Lift your right leg towards the ceiling, while keeping both hips on the floor. Keep your knee soft but straight. Interlace your fingers around your thigh or calf, and gently draw the leg towards you. The level of the stretch will depend on your hamstring flexibility. Again, do not force the stretch but allow it to happen.
Pregnancy is such a special time for women, your body is changing rapidly, it will speak to you, listen to it! Take things easy, push yourself when you feel you can, but don't force anything. Remember, you are growing a life so you need to take extra care of your own!