November 27 2017
Race Pace Jess explains why she decided against running during pregnancy.
Follow these directions for a quick core workout. Remember, you don’t have to spend a ton of time doing core work, but you must make the core work you do count!
Directions: Complete each exercise in the order shown below. Perform each exercise for 45 seconds, then take 15 seconds of rest between each exercise. After you’ve completed one round of each exercise, repeat again for two total sets. If performing the exercise for 45 seconds is too long, then take breaks as needed.
Form tips: Inhale on the easy part of the exercise. Exhale on the harder part of the exercise. Keep your core strong and your hips while keeping your torso in one straight line for each of these exercises.
From a high plank position, engage your core as you pull your knee into your chest while maintaining a neutral spine. Return your leg to the starting position and switch legs. Continue to alternate left and right legs until the 45 seconds is complete.
From a forearm plank position, engage your core and squeeze your quads. On an exhale lift one leg up towards the ceiling while squeezing your glutes as high as you can without lifting your hips. Return leg to your starting point and repeat on the other side. Continue to alternate legs as you perform the exercise.
While lying on your side, align your hips, knees, feet and shoulder in one straight line. From there prop yourself up on your forearm and lift your body off the ground in one straight line while leaving your feet on the ground. Think of lifting up from the ribcage and not from your shoulder. Hold this position.
From a forearm plank position, bend one knee to tap the ground without picking your foot up. Keep your core engaged and try not to move your hips. Straighten out your leg and squeeze your quad. Repeat on the other side.