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Exercising Without the Gym

Home Workouts: Convenient and Effective


Plantar Fascia Stretch: Standing on the edge of a step or stair, lower one or both heels down until a stretch is felt in the calf and/or foot.

Calf Stretch: Stand facing a wall, arms extended, palms touching the wall. Step back with the right leg and bend the left knee, leaning into the wall. Keep arms on the wall with elbows straight,and back in a straight line.

Inner Thigh Stretch: Sit on the floor with your back against the wall. Bend knees so that soles of feet are touching. Push knees towards floor until a stretch is felt in the inner thigh.

Quadriceps Stretch: Stand up straight, holding on to a table or wall with your left hand. With your right hand, grasp your right ankle or foot behind you. Keep back flat and abs pulled in.

Hip Flexor Stretch: Kneeling on the floor, place your right leg on the floor in front of you (similar to a lunge position). From here, pull in your abs, and lean your torso forward until you feel a stretch in the front of your left thigh. Switch sides.

Chest Stretch: Stand in a corner or doorway, place hands at shoulder height on wall/door frame, and lean forward until a stretch is felt across the chest.

Strength Exercises


Do 1-3 sets of 10-15 repetitions. If an exercise requires you to lie on your back, only do so in the 1st trimester. During the 2nd and 3rd trimesters, you can perform supine exercises while lying on either an incline or a stability ball.

Pelvic Tilt: You can perform this exercise lying down, seated, standing, or on hands and knees. While exhaling, use your abs (not your butt) to tilt your pelvis backward, by pulling your stomach towards your spine, decreasing the curve in your low back. Inhale back to neutral.

Kegels: Pelvic floor contractions!!

Side-Lying Leg Lift: Lie on your side on the floor, legs stacked, abs pulled in toward your spine. Lift top leg toward ceiling with toe pointed slightly upward to work the outer thigh and quad. You can also lift the bottom leg to work the inner thigh. Add ankle weights to increase intensity.

Trunk Stability: On hands and knees, tighten stomach and keep back flat. Lift right arm and left leg off the floor, until parallel to floor. Switch sides to complete one rep.

Chair Squat: Hold onto a chair for balance, keeping feet flat on floor, shoulder-width apart. Squat as low as you can comfortably, keeping knees behind toes. Add hand weights to increase resistance, or let go of chair and raise hands above your head for a bigger challenge.
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About The Author

Sara Hambidge
Sara, a graduate of Saint Louis University's Physical Therapy Program, practices at a sports medicine clinic in Cincinnati. A certified prenatal and postpartum exercise instructor, Sara is also a proud mother of one. 		Sara Hambidge

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