Name: Playbook - Alexis Nielsen - W3/D1 Week Three - Circuit One
Uploaded: 2023-04-13T05:32:48.237Z
Duration: 20 min
Description: W3/D1 Week Three - Circuit One

The first circuit for trimester three!

As I’ve mentioned on and off, I’ve tried to modify exercises to compensate for a growing belly.

If at any time you feel any discomfort, please just skip the exercise. You can always switch the exercise out, or simply perform more reps on the exercises you can comfortably do.

- 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

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

- 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

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

W3/D1 Week Three - 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

W3/D1 Week Three - Circuit One

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