Name: Playbook - Alexis Nielsen - W1/D1 Prenatal Core Exercise List
Uploaded: 2023-04-13T05:32:48.160Z
Duration: 20 min
Description: W1/D1 Prenatal Core Exercise List

I'm 6 weeks pregnant and I love this core activation exercises before my workout!! THANK YOU

Suha

Here’s a list of all the core exercises in this program in case your want or need to switch an exercise out!

This exercise can be done lying flat on your back, kneeling, or on your hands and knees.

- Start in the kneeling position, sitting back on your heels
- Inhale, letting your belly fill with air
- On the exhale, bring your belly button in towards your spine as if you’re flexing your abs
- Try to hold for at least 3 seconds (the goal being 10 seconds) before relaxing
- Relax for the time listed before performing the exercise again

(Prenatal) Kneeling Core Activation

- Start on your hands and knees
- Inhale, letting your belly fill with air
- On the exhale, bring your belly button in towards your spine, as if you’re flexing your abs
- Try to keep your core activated for a minimum of 3 seconds (the goal is 10 seconds)
- After holding the position, relax for the time listed before doing the exercise again

(Prenatal) Core Activation- Hands & Knees

- Start by lying down on the floor with knees bent
- Inhale, letting your belly fill with air
- On the exhale, bring your belly button in towards your spine. It should feel as if you’re flexing your abs
- You should still be able to breathe!
- Thats one “rep”
- Hold the position for 3-10 seconds before relaxing for the rest time listed

(Prenatal) Core Activation - Lying Down

- Start by lying down on the floor
- Raise your arms. Your hands should be aligned with your shoulders.
- Lift your feet up off the floor, bending your knees
- As your lower one leg towards the floor, lower the OPPOSITE arm backwards towards the floor
- Pause for a second, before bringing both back up
- That’s one rep 
- Switch sides
- Continue alternating until you’ve completed the same amount of reps on both sides

After you’ve completed your reps, rest for the amount of time listed, then start the next set

(Prenatal) Deadbugs

- Start by lying down with knees bent.
- Activate your core by first inhaling, and then exhaling, bring your belly button in towards your spine (as if you’re flexing or bracing to get hit)
- Once your core is activated, slide one leg out before lifting your leg off the floor, bending your knee, and placing your foot back on the floor
- Complete all reps listed before switching sides and completing reps on that side as well
- Once all listed reps have been completed, rest before your next set

(Prenatal) Heel Slides

- Start lying down on the floor
- Bend your knees, putting your feet flat on the floor
- Activate core
- Slowly drop one knee out to the side
- Raise it back to the starting position
- That’s one rep
- Switch sides
- Continue alternating sides until listed number of reps have been completed on both sides

(Prenatal) Knee Drops

- Start by lying down with knees bent.
- Activate your core by first inhaling, and then exhaling, bring your belly button in towards your spine (as if you’re flexing or bracing to get hit)
- Once your core is activated, lift both feet off the floor
- Slowly lower one foot to the floor before lifting it back up again
- Repeat on the other side
- Continue performing toe taps until listed number of reps have been completed on both sides

I suggest performing between 10-15 reps (which is why I listed 12)

(Prenatal) Toe Taps

- Start by lying down with knees bent.
- Activate your core by first inhaling, and then exhaling, bring your belly button in towards your spine (as if you’re flexing or bracing to get hit)
- Once your core is activated, slowly lift one foot off the floor. 
- Place it back on the floor before lifting your other foot up 
- Continue “marching” until you’ve completed the same number of reps on each side

I suggest doing between 10-15 reps (which is why I put down 12)

Rest for 30-45 seconds AFTER you’ve completed the listed number of sets on each side.

(Prenatal) Marching

- Start on your knees
- Extend on leg out to the side, placing hands behind your head
- Bend your body to the opposite side of the extended leg 
- Straighten back up
- That’s one rep
- Perform listed number of reps before switching sides

(Prenatal) Kneeling Side Crunch

- Start out on your hands and knees
- Activate your core
- Lift one arm out in front of you while extending the OPPOSITE leg out behind you
- Bring both in towards your chest before extending back out
- That’s one rep
- Complete all reps on that side before switching

(Prenatal) Bird Dog

- Start out on your hands and knees
- Place a pillow or small ball between your knees
- Push through your shoulders and raise your knees off the floor, balancing on the balls of your feet
- As you’re lifting your knees off the floor, squeeze the pillow between your knees
- Try to hold this position for 5-10 seconds before placing your knees back on the floor
- That’s one rep
- Continue performing reps before resting for the time listed

(Prenatal) Table Top Pillow Squeezes

- Start in a seated position with your legs extended out in front of you. For added support you can lean against something such as a wall, couch, etc.
- Place your hands behind your head
- Open legs out as far as you can go before closing then again
- That’s one rep
- Continue until all reps are completed before resting for the time listed

(Prenatal) Seated Snow Angels

- Start in a seated position with legs extended out in front of you. For added support lean against a wall, couch, etc.
- Place hands on either side of your hips
- Slowly bring one knee up towards your chest, slowly letting your knee fall to the side, before bringing it back up and extending it once more
- That’s one rep
- Complete all reps on this side before switching

(Prenatal) Seated Knee Drops

- Start in a sitting position with your legs out in front of you. (For added support lean against a wall, couch, etc.)
- Place your hands behind your head
- Bring one knee up towards your chest
- Twist, bringing your opposite elbow to the top of your knee
- Go back to your starting position 
- Continue alternating until listed number reps have been completed on both sides

(Prenatal) Twisted Crunches

For this exercise you’ll lean against a wall, chair, couch, table, etc. 

- Once you have your hands on whatever surface you’re utilizing, slowly move your feet backwards so that you’re leaning forward
- Slowly raise one knee up towards your chest
- Place your foot back down on the floor and switch sides
- Continue alternating sides until all reps have been completed 
- Once all reps have been completed, rest before resuming the exercise again

(Prenatal) Supported High Knees

- Instead of lying down flat, prop yourself up on a pillow for added comfort
- Raise your feet off the floor, bending your knees
- Slowly lower one foot towards the floor before bringing it back up again
- Continue alternating until number of reps listed have been completed on both sides

(Prenatal) Modified Toe Taps

- Instead of lying down flat on the floor, prop yourself up on a pillow of your choice
- Place hands behind your head 
- Activate core
- Slowly raise one foot off the floor
- Place your foot back down before switching to the other side
- Continue alternating until reps have been completed on both sides

(Prenatal) Modified Marches

- Instead of lying down flat, prop yourself up on a pillow for added support and comfort 
- Bend your knees, keeping your feet flat on the floor
- Slowly slide one foot out until your leg is fully extended
- Once fully extended, raise your foot off the floor, placing it back in the starting position
- That’s one rep
- Perform listed number of reps before switching sides
- Once reps have been completed on both sides, rest before starting exercise again

(Prenatal) Modified Heel Slides

- Start in a standing position 
- Raise one knee towards your chest
- Once your leg is raised, clap your hands under your leg
- Place your foot back on the floor and switch sides
- Continue alternating until reps have been completed on both sides

If you’re not able to lift your leg high enough to clap underneath it, simply raise your leg as high as you can go

(Prenatal) Under Knee Claps

NOTE: This exercise requires BALANCE. If you feel you’re not able to safely balance and perform this exercise, you can do it while sitting down, or while holding on to something with one hand.

- Start in a standing position 
- Place hands behind your head
- Leaning slightly to one side, bring one knee up, leaning your elbow towards the knee to perform a crunch 
- Place your foot back on the floor
- That’s one rep
- Perform reps on one side before switching and completing reps on the opposite side

(Prenatal) Standing Oblique Crunch

- Start standing 
- Lean slightly to one side, extending a leg out 
- Raise arms over your head 
- As you bring your arms down, bring the knee of the extended knee towards your chest
- Place foot back on the floor
- That’s one rep
- Complete all reps before switching sides

(Prenatal) Standing Crunch

- Start in a standing position 
- Place hands on hips
- Raise one knee up towards your chest like a slow version of high knees
- Continue alternating between knees until reps are completed on both sides
- Once completed, rest for time listed before starting the exercise again

W1/D1 Prenatal Core Exercise List

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