The Power of Three Workout

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2a. Flying bird

Stand with feet hip-distance apart, arms comfortably at your sides and knees slightly bent. Inhale, sweep your arms out to the sides and then overhead as you look up. Exhale, bending forward at the hips. Let your arms and head hang down, knees bent

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2b. Flying bird

Stand with feet hip-distance apart, arms comfortably at your sides and knees slightly bent. Inhale, sweep your arms out to the sides and then overhead as you look up. Inhale and sweep arms up overhead as you slowly rise, looking up. Exhale and gently lower arms. Repeat 5-10 times.

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3a. Wall slide to squat

Place a stack of pillows or a stool against the wall. Stand in front of the pillows, feet shoulder-width apart, toes pointing forward. Reach
back and lean your hips, shoulders and head against the wall. Inhale, then exhale as you bend your knees and slide into a squat onto the pillows, keeping your back against the wall and chin tucked in. Place your arms on your knees.

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3b. Wall slide to squat

Place a stack of pillows or a stool against the wall. Stand in front of the pillows, feet shoulder-width apart, toes pointing forward. Reach
back and lean your hips, shoulders and head against the wall. Hold for 6 to 12 breaths, then stretch your legs out in front of you and sit against the wall. Relax for a moment, softening your muscles and your breathing.

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4a. Seated twist

Sit on a folded blanket, legs straight ahead and feet flexed. Cross your left foot over your right leg and place it on the floor between your
ankle and knee. Place your right hand on your left shin, then place your left hand on the floor by your side. Exhale and rotate gently,
turning your head to look to the left, holding for 2 to 3 breaths.

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4b. Seated twist

Sit on a folded blanket, legs straight ahead and feet flexed. Cross your left foot over your right leg and place it on the floor between your
ankle and knee. Place your right hand on your left shin, then place your left hand on the floor by your side. Inhale, and slowly turn back
to center and repeat 2 to 3 times. On the last rotation, hold for 3 breaths. Switch legs and repeat the sequence on other side.

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5. Side-lying leg raise

Lie on your right side, right hand supporting your head and knees bent. Place your left hand on the floor. Inhale and slowly raise your left knee, then straighten your leg toward the ceiling as you flex your foot [shown]. Exhale, returning your leg to the starting position. Repeat this movement for 8 to 12 breaths. For the last rep, hold the leg up for 3 breaths, then slowly lower it to starting position. Turn over onto your left side and repeat with right leg.

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