Super Mom-to-Be Prenatal Workout

Build strength for the new-mom lifting and toting that lies ahead

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Full-Body Sit-and-Reach

As a mom-to-be, you have some experience carrying around extra weight. Your expanding baby bump is proof of that. But you'll soon be faced with the daily task of toting your growing newborn—and all her gear. To help prepare your body for the constant lifting and holding to come, now is the time to strengthen the muscles you'll use most as a new mom.

Holding dumbbells, stand with your feet farther than hip-width apart, toes pointing forward, arms at your sides. Bend your knees and sit back into a semi-squat as you reach your right arm overhead and left arm behind you. (This is one rep.)


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Full-Body Sit-and-Reach

Stay in the squat position and slowly switch arms [B].

Benefits: Strengthens your whole body and increases stamina.

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Mama Arms (A)

Holding dumbbells, stand with your feet farther than hip-width apart, shoulders back and down, knees slightly bent. Raise dumbbells to the sides and bend your elbows 90 degrees, palms facing forward. Squeeze your upper back and shoulders, keeping your chest lifted [A].

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Mama Arms

Raise your hands above your head and touch the weights together [B]. Slowly lower arms to starting position.

Benefits: Strengthens your shoulders, biceps, triceps, upper back and core muscles.

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Baby Pick-Ups

Holding dumbbells, stand with feet farther then hip-width apart, shoulder back and down. Step forward into a lunge with your right foot knee. [A]

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Baby Pick-Ups

Return to an upright position and bend your elbows, curling the dumbbells toward your shoulders. (This is one rep.) [B] Repeat sequence with your left foot. Alternate sides, working up to 15 reps on each side.

Benefits: Strengthens your thighs, core, upper back and biceps.

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New-Mom Get-Ups (A)

Stand with feet hip-width apart, toes facing forward, abs pulled in. Reach your arms forward to shoulder height, palms down [A].

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New-Mom Get-Ups (B)

With your arms parallel to the floor, bend your knees, sitting back into your heels as you squeeze your buttocks and thighs [B]. Keep squeezing your buttocks as you straighten your legs and return to starting position.

Benefits: Strengthens thighs, buttocks, core, shoulders, arms and upper back.

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