Lunges: Lunge forward, to the side, or backward, keeping foot in line with knee. Do not let knee travel past your toes in front. Return to standing and repeat on other leg. You can add a forward or overhead punch holding 3-5 pound dumbbells to increase the challenge. Wall Squat: Stand with back against wall (or with back on ball against wall), feet out in front of you, shoulder-width apart. Slide down wall so that knees are at a 90-degree angle (less if you have knee pain). Hold for 5-10 seconds the return to standing. Do not let your knees come forward in front of your toes. Step-Ups: Place foot on a stair or foot stool 4-8 inches tall. Shift weight and use the strength of the leg on the step (without pushing off the back leg) to raise yourself up. You can increase difficulty by placing 3-5 pounds weights in hands, or try a lateral raise or punch with arms while stepping up. Front Arm Support (Plank): On hands and knees, extend one leg behind you, then the other leg so you are in a push up position, keep back flat and abdominals pulled in. Hold 5 seconds and return one leg at a time. Wall Push Up: Stand in front of a wall. Extend arms slightly wider than shoulder width to touch the wall. Lean into wall bending elbows, performing a push-up. Try to keep heels flat on ground so you also get a stretch in your calf. You can progress to kneeling push ups on the floor, then full push up (on toes) if able. Seated Row with Band: Sit on the floor, legs extended in front of you. Wrap the center of a resistance band around your feet and grasp handles in each hand, arms extended in front of you. With abs in and back straight, squeeze shoulder blades together as you pull your arms back, bending at elbows. Return to starting position. Forward and Lateral Raises: Stand holding weights 3-5 pound weights. Keep abs pulled in tight and palms facing down. Raise arms out to the sides (laterally) or to the front, up to shoulder height. You can progress to standing on one foot to challenge your core. These are a few great ways to get in shape at home. Only perform the exercises that you feel comfortable with, and mix them up often. Pick 3-4 exercises from each group (stretching and strengthening) for each workout. Dumbbells and exercise tubing are relatively inexpensive-but make a great investment. You can use anything for resistance-a can of soup, a water bottle-so no more excuses! Exercise is too important for the health of you and your baby! |
Exercising Without the Gym
Home Workouts: Convenient and Effective
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