Name: Playbook - Alexis Nielsen - W3/D2 Week Three - Day Two
Uploaded: 2023-04-13T05:32:48.243Z
Duration: 20 min
Description: W3/D2 Week Three - Day Two

- 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 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 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 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

W3/D2 Week Three - Day Two

Elis

W1/D1 Breathing & Core Activation

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

W3/D2 Week Three - Day Two

More workouts from Alexis Nielsen