HIP MOVEMENTS ON STABILITY BALL: side to front, front-to-back, and circular

"LAUREN ROTATION" EXERCISE

SHOULDER PULL w. X-er tube

SQUATS (make sure knees stay behind your toes)
preferably hold on to a bench or the kitchen sink while squating for support.

ROWING wrap an X-er tube around your trainer, a tree or a door handle.
Sit very straight, with abs in and back tight and slightly arched as you
pull your elbows back by squeezing the shoulder blades.

LEG CURL w. feet on stability ball. Place feet on top of ball, lift pelvis and roll the ball underneath your hips.
If this is too difficuly modify and do the PELVIC LIFT.

PELVIC LIFT (These last 2 exercises are fine through out pregnancy, as long as you keep moving. Do NOT lie still on your back. When the exercise is over, please turn to your side to prevent vena cava compression while resting.

PUSH UPS on your knees (or toes if you are strong enough).

LATERAL SHUFFLES walk slowly sideways with good posture with an elastic ankle band, to help prevent the "Pregnancy Waddle" that can hurt your back.

PLANK the most important abdominal exercise during pregnancy to prevent diastasis, support your back, better labor, and ensure a flat stomach once again post baby. On your toes (or knees if toes is too hard), and elbows, hold in abs and glutes ensuring that the back does not sag.

BICEP CURL to help strengthen arms to carry your new baby. Place one or 2 feet on an-Xer tube and curl arms up just as you would dumbbells, w. elbows into your sides.

CAT STRETCH a great abdominal exercise. Arching and rounding your back. Releasing and flexing your abs. Do a KEGAL as your back comes down.

C-CURVE to prepare for labor. Sit as erect as possible with hands behind knees attempting to arch the back, lifting the chest and doing a KEGAL. Then round the back, flexing the abs and letting go of the KEGAL.

STRETCHING

HIP & SCIATIC STRECH if doing it seated on the floor is too difficult, sit on a chair and place one foot up on your knee and bow forward until you feel a deep stretch in the hip.

TRICEP OVERHEAD STRETCH, grab elbow w.hand. SHOULDER STRETCH lifting arms up & back.

QUAD STRETCH hold foot close to buttock. - HIP STRETCH, with foot under knee, lean down.

HAMSTRING stretch reach for one foot. Repeat on the other side

INNER THIGH STRETCH gently allow knees to open wide.

Rejoice that your work out is over and you just helped your baby's development by improving your circulation.