Name: Playbook - Alexis Nielsen - W3/D3 Week Three - Day Three
Uploaded: 2023-04-13T05:32:48.249Z
Duration: 20 min
Description: W3/D3 Week Three - Day Three

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

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 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

W3/D3 Week Three - Day Three

Elis

W1/D1 Breathing & Core Activation

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

W3/D3 Week Three - Day Three

More workouts from Alexis Nielsen