Woah! You read that right 36-FORTY weeks. This workout is approved for those who are counting down the weeks, days, and hours, until that new little life comes into the world!
While I sit here at 38 weeks, I will honestly say this workout tilts on the advanced side for me right now...but I adjust each move to be safe for my abilities that day. Please listen to your body and avoid ANY movements that pull, tug, or strain. The purpose of having a daily workout at this stage in pregnancy is to: 1. keep a healthy blood flow 2. reduce the length of inactivity (because there will be zero exercising immediately after baby) 3. maintain energy levels -- So if accomplishing these goals looks like going for a walk...by all means enjoy your stroll. But if you're out of ideas and exercising in your living room & pajamas sounds appealing - give this bump-friendly workout a try!
BACK LEG LIFTS (assisted) - 12 reps/side
Since you can't lay on your stomach, you'll be pleasantly surprised by how good it feels to be in a somewhat pronated position! Great isolation for strong glutes.
STATIONARY LUNGES (assisted) - 12 reps/side
You may not need the assistance, but I found the prop to be helpful getting UP each time! Another solid exercise for the entire lower body.
SQUAT HOLD +HEEL LIFTS - 24 heel lifts
Take a traditional squat, angle the toes out, and get ready for the burn! This exercise increases stability and can be easily adapted for any fitness level. Simply adjust the height of your squat and squeeze with everything you've got!
LAYING INNER THIGH LEG LIFTS - 12 reps/side
Anything that can be done laying on your side is a thumbs up. Give your inner thighs some attention and it'll pay off big time on D Day!
BENT SIDE LEG LIFTS (aka "fire hydrant") - 12 reps/side
Hips feeling achy and sore? It helps to strengthen the muscles surrounding those weary ligaments and increase the blood flow to that area. Thus, the "fire hydrant" comes to the rescue.
MODIFIED PUSH UPS - 12 reps
So this has morphed from push ups to pulse ups. The range of motion is reduced as you lower only far enough for your pretty belly to gently tap the ground.
AND AS ALWAYS...
End with 10 stomach vacuums and 10 kegals. For further explanation of these two miracle workers, click here and scroll to the bottom!
Care for more advice? I've got one more bit for you. Please...please...don't compare your labor story to someone else. There is no one birth more beautiful than the other. If you have a "birth plan" and it works out that way, that is wonderful! If you have a "birth plan" and NONE of it happens the way you imagined, that is wonderful! This is not the time to set unrealistic expectations of yourself (or of your baby). So go into the experience with gratitude, humbleness, and JOY! Love you!
See you on the postpartum side,