Name: Playbook - Katie Chung Hua - 1st Trimester Abs
Uploaded: 2023-02-21T16:21:41.122Z
Description: 1st Trimester Abs

Core work to improve strength in the 1st trimester of tyour pregnancy. Strong abs help carry the baby by supporting lower back & a strong pelvic floor push baby out during delivery.

- Engage core
- Shoulders over elbows
- Hips level

Plank

- Lie on your back
- Straighten your legs with your feet together
- Engage core by drawing your ribs toward your pelvis, lifting legs off the ground and extend your arms overhead trying to create a U shaped hold, slowly bring arms and legs down to rest

Hallow Hold

- Engage core (belly button to spine)
- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Place elbow under shoulder and lift hips
- Engage core
- Twist shoulders away from the floor onto lifting one arm, stacking feet, then slowly lower down back to plank position, alternating sides

Alternating Side Plank

- Engage core
- Start with feet shoulder width apart, knees bent
- Slowly extend one foot, keeping heel on or close to the ground, slowly bring foot back to starting position, alternating sides

Heel Slide

- Start on hands and knees, hands placed directly under shoulders, knees placed under hips
- Engage core
- Slowly raise opposite arm and leg to full extension, return slowing to starting position, alternating sides

Opposite Arm & Leg Raise

- Engage core
- Knees bent at 90 degree angle, directly over hips
- Slowly lower heel to ground, raise back up focusing on core
- Repeat on other side

1st Trimester Abs

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