Working It Out | Fit Pregnancy

Working It Out

Grab the baby and a friend or two and cruise to the nearest park for an easy walk and strength training.


2. Two–Handed Row  Stand arm’s distance from a tree with feet hip-width apart, knees bent and toes facing forward. Hold the tree with both hands, palms facing in. Contract your abdominals, lifting chest; relax your shoulders [A]. Squeeze shoulder blades together; then bend both arms back toward your waist. Use your back muscles, not your biceps, to initiate the movement [B]. Straighten arms and repeat. Strengthens middle back, shoulders and biceps.

3. Stationary Stroller Lunges  Put the brake on your stroller so it doesn’t move; then stand to the right of it, your left hand in the center of the handle and right hand on your hip. Contract abdominals so your tailbone points down [A]. Take a large step forward with your right foot, bending both knees so your right knee is in line with your right ankle and left knee points toward the ground. Your left heel should be lifted [B]. Straighten both legs and repeat. Do reps; then repeat to work the other leg by turning around, with your right hand on the stroller. Strengthens quadriceps, hamstrings, buttocks and calves.

4. Standing Push–Ups  Stand facing a tree; place your hands on it at shoulder height, arms straight. Place your feet hip-width apart and slightly bend your knees, about 3 feet from the tree. Contract abdominals and drop your tailbone [A]. Keeping your heels on the ground, bend your elbows so your entire body leans in toward the
tree [B]. Straighten arms to starting position, without locking elbows, and repeat. Strengthens chest, shoulders and triceps.

 5.  Bench Dip  Sit on a park bench and place hands slightly wider than shoulder-width apart on the edge of the bench, arms straight. Walk your feet out in front of you so knees are at a 90-degree angle, thighs parallel to the ground; then lift your hips off the seat. Your back should be straight and very close to the bench, abdominals contracted [A]. Bend your elbows to lower your torso vertically toward the ground until elbows and shoulders are even; do not let your elbows flare outward [B]. Straighten your arms, without locking elbows, to starting position and repeat. Keep buttocks close to the seat as you lift and lower your body. Strengthens triceps.

6. Tree Abs  Lean your entire back against a tree; then walk your feet out 2 feet in front of you. Place your hands behind your head, fingertips touching but not clasped, elbows facing forward [A]. Contract your abdominals and bring one knee up to hip height. Tilt your pelvis up, bringing your knee toward your chest. At the same time, gently curl your torso forward toward your knee, keeping your lower back against the tree [B]. Return to starting position, lowering foot to the ground. Repeat, alternating with the other knee. Strengthens abdominals.
 

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