Lower Body Conditioning (Inner Thighs & Low Back)
Beginning Exerciser: No exercise prior to pregnancy. No more than 15 minutes of continuous activity.
Intermediate/Moderate Exercise: Engaged in activity prior to pregnancy (2-3 days per week). 30-45 minutes of continuous activity.
Advanced Exerciser: Engaged in vigorous exercise or competitive sports prior to pregnancy. 30-45 minutes of continuous activity or more with doctor recommendation.
Inner Thigh Exercise: Working Abductors
Everybody in position? Ready, and out, and squeeze. Two, and squeeze, three, squeeze, four squeeze, five, six, seven, eight, nine, ten, eleven. And we're going to do 12 more. Keep it going. As you lift and squeeze, tighten that inner thigh. Keep the abdominal tight. Zipper is zipped, keeping that core stabilized. Let's go. Four more. Four, three, two, and just for grins, we're going to do four more. Three, two, last one, and good job. Bring the legs down. Relax. Roll to your side, come on up. Good. Okay.
Back Extension: Working Erector Space
Now we're going to go down and work the back, the small of the back. Everybody's going to go ahead and we're going to get in position. Make note of the positions that you need to be in, whether pregnant or postpartum, beginner or advanced. Ready? Begin. One, two, three, four, five, six, seven, eight, and rest. Now if you did opposition, do opposition again. If you only did one hand, make sure you only do the opposite hand this next time around. We're going for a set of eight. Ready? Begin. One, two, three, and as you lift, tighten that abdominal. Zip that zipper. Three more. Three, two, and one. Good job. Now we're going to do opposite arm, opposite leg. Hold for four count. Leeanne and I will be doing different variations. Ready? Begin. One, two, three, four, and change. And one, two, three, four, two, two, three, four, three, two, three, four. Be sure to keep your chin tucked for two, three, four. Spine in neutral alignment. Five, two, three, four. Last one. Six, two, three, four. Good. Bring your hands down. Bring your body back, and rest, roll it up. Good.