Name: Playbook - Alexis Nielsen - W2/D1 Week Two - Circuit One
Uploaded: 2023-04-13T05:32:48.219Z
Duration: 25 min
Description: W2/D1 Week Two - Circuit One

Week Two / 2nd Trimester

The exercises throughout week two are to compensate for a growing belly, and if there’s any discomfort lying down.

Keep in mind that if you don’t feel any discomfort, you can still perform exercises from “Week One”.

If you’re having any difficulty performing any of these exercises, feel free to change them out from the list of prenatal exercises.

- 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 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 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

(Prenatal) Marches

W2/D1 Week Two - Circuit One

Elis

W1/D1 Breathing & Core Activation

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

W2/D1 Week Two - Circuit One

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