Name: Playbook - Alexis Nielsen - W1/D3 Week One - Circuit Three
Uploaded: 2023-04-13T05:32:48.189Z
Duration: 20 min
Description: W1/D3 Week One - Circuit Three

- 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 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 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

- 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

W1/D3 Week One - Circuit Three

Elis

W1/D1 Breathing & Core Activation

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

W1/D3 Week One - Circuit Three

More workouts from Alexis Nielsen