ABILICA PREGNANCY WORKOUT
Working out while you are pregnant offers lots of benefits for you and your baby. You will get a boost in mood, a decrease in many pregnancy symptoms, and a quicker postpartum recovery. Here are some of the best and safest ways to break a sweat while you are expecting!
HIP-THRUST WITH ABILICA FITNESS BALL
Hip thrust is a glute exercise designed to improve your strength in your glutes. When your pregnant strong glutes will help you stabilize your lower back and pelvis, and then also reduce pain from these areas. Use a large fitnessball and place your back on it and your feet should be directly under your knees, so when you fully extend into the lift, your knees make a 90-degree angle with the ground. Your neck should always remain neutral. Lift your glute up and push away with the hip, so high up you can. The push should come from your glutes.
SUPERWOMAN WITH ABILICA YOGA MAT JUTE ECO
Stand on your feet and arms and lift your right arm while lifting your left leg. This exercise is good for increasing the stability of the lower back. Make sure the back and pelvis do not rotate. Hold like this for 10-15 seconds and do the same on the other side. If your abdominal muscles have split (diastase), it may be okay to modify this exercise so that both arms are on the floor and let just one leg slide out behind you.
SHOULDERPRESS WITH ABILICA DUMBBELLS
Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the side and bent at a 90 degree angle. Without leaning back, extend through your elbows to press the weights above your head, and then slowly return to the starting position.
LEG CURL WITH ABILICA FITNESS BALL
Lay down with your back on the floor and heels on the fitnessball. Arms should be flat on the floor and in line with your shoulders for stability. Raise your hips up so that they are in line between your knees and shoulders. Begin hamstring curl by rolling the fitnessball backwards towards your butt, so that your feet are almost flat on the ball and knees extended towards you. Reverse the movement back to starting position. This is a great exercise that primarily targets your hamstring, but also your glutes, lower back and abs.
ONE ARM ROW WITH ABILICA RESISTANCE BANDS SET
Hold a dumbbell or a rubberband in your hand. Bend a little bit over, and make sure you stabilize your back and stomach. Pull the rubberband upwards, bending your elbow and pulling your upper arm backwards. Keep your arm close to the side of your body and continue pulling the rubberband up until you are unable to lift any further without rotating your torso. Avoid rotating your body or changing the position of your spine throughout the lift.