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Pre And Postnatal: Full Body Conditioning

Hi everybody

thank you so much for joining me

my name is Amanda and I'm coming to you from

Caravan Wellness

I'm gonna take you through a fifteen minute full body

express workout

this is going to be specifically targeted for my pregnant

mamas and my mamas who are postnatal after six weeks

of once you get cleared from your doctor then

um go crazy

so we're gonna start with a little warm up here and

we're just going to widen the feet nice and broad on

your on your mat and then we're just going to start

with a nice big shoulder roll

We can't really go wrong with a shoulder roll and then

all of your forward action that you're doing in your

whole entire day

maybe you have little ones already at home

maybe you're sitting at a desk

maybe you're carrying heavy things around with you

we want to keep that space and that chest expanding

nice and wide

we're going to take four more here and number is going

to start a nice big reach out and long diagonal lines

and as you're reaching here

it just feels nice to expand a little bit more on the

side body

so we want to almost imagine you're gonna expand a

little bit more space between your pelvis and the

lower rib cage and feeling that reach up and out a nice

diagonal lines

let's go eight more continue your breath

if you're worried about breathing all I tell you is

that you just want to not hold your breath

Three two and one now we're going to sit into a squat

and a span I tell all of my pregnant mamas there what

is the most important thing that I can do so nice to

feel nice and strong and ready for my birth

and I say number one is breathing number two is the

power of a deep squat

now as you're going here

you can adjust your toes on a slight angle out to the

side

if that feels more comfortable

you can stay more parallel and as we're going we're

doing a full just full bodyweight exercise here

so we're not necessarily going to be picking up any

heavyweight when I want you to think about continuing

to push the weight down into your heels keeping that

space across the front of your chest and we're finding

a neutral spine

so our neutral position might feel a little bit different

during pregnancy than in your pregnancy

And then your before pregnancy body

but we want to make sure that we still have the natural

curvatures on our lower back and we're strengthening

our inner core unit around that neutral position

we're going to eat in those legacy at four more here

and three more and then we're gonna go to we're going

to stay down here we're going to find a little pulse

in those legs now in a pulse I want to make sure that

your knees aren't jutting forward but you're thinking

of your hips pushing back I like to press my hands at

my heart to help encourage my chest to stay nice and

broad

you also have the option of reaching arms forward

we're wrapping the pinky in towards each other continuing

to push into the heels

Now we want to make sure that it's not just the quads

that you're firing up here it is the back of the body

the posterior chain

the glue the hamstrings keeping it going for eight

one seven and six and five and four three two and one

we're going to come on up and we're gonna turn the toes

out slightly and we're going to find a little plea

I squat here now my knees and my toes are always pointing

in the same direction so you might not have a big turn

out

which is totally fine

but I wanted to think about this one the shoulders

and the hips like sliding up and down a wall a little

bit more up break here lengthening those arms and

pushing into your heels

this is an awesome stretch and activation for the

inner thighs as well

And we're just keeping our breath flowing inhaling

exhaling reaching the collar bones wide I would say

that's how to find a nice wide wingspan reaching out

fingertips reaches out towards the side walls again

in your pregnant body right things are not so spacious

anymore you're having to share your inner cord cavity

with a growing little human so we want to try to find

this space and we're going to hold it down and find

a little pulse here I'm pulsing down down down

now

this is not easy at all push into your heels anything

with an asymmetric hold than adding smaller little

isolated movements makes that heart rate go up a little

higher so we're starting to feel a little spike it's

all good

it's good to get your heart rate up during pregnancy

we have eight more

And six we're going to go four and three and two and

one and then we're going to heel toe everything in

together give everything a little shake out

now we're going to start with a little reach and a pull

alternating sides now again anything with my arms

reaching above my heart is going to elevate my heart

so we're going to move into a little bit of a cardio

portion right now

if this doesn't feel good for you

you can always take your hands out of the equation

and just Mark those knees

also if it's not feeling super comfortable for your

hip flexors

then turn your knees out slightly to the side

when I want you to again find a nice big full range of

motion of those arms reaching up and then pulling

down

now checking back in with your breath try not to hold

your breath

especially when things get a little bit more challenging

now going

Take this into a kick kick kick now

can you level off from your hips from side to side

now I can offer you two options here you're either

thinking of getting a little aggression out of your

body by kicking up through that heel with a little

more force a little more exhale or if you're just feeling

pure love and Joy

then it can be just an aggressive kick just for that

kick it out

kick it out and kick it out now as you're going again

you're welcome to just turn this back into the knee

pole

if that feels more productive for you kick we have

a more and set at six

Former three two we're going to take this into a little

hamstring

curl and a little bicep curl you're going to square

off my mat a little bit more here really getting things

moving so pulling the heel toward your butt and then

I'm going to squeeze my biceps as well

now the hardest part here is to not let the rib cage

go with you keep everything as neutral as you can

and then squeeze squeeze now we're going to just turn

the arms into a little pull using the posture muscles

between your shoulders and I'm really squeezing

the back of my leg

pull the heel toward your butt now one more option

here with those arms is to reach it up and pull it in

now I'm definitely laboring here as we're going constant

movement I get that heart rate to spike

So good right

we want to get that heart rate cooking a nice cathartic

sweat and I find that a lot of times pregnant women

continue to go to their fitness classes right

and then they're kind of shunned to the side because

nobody's really knowing what to do with them right

so you sort of feel like you have to do take it upon yourself

to modify we're gonna reach those arms up last one

right here

so in this workout

you're welcome to do all of these there's so many things

you can do during pregnancy that are so powerful and

strong

we have eight more seven six five four three two one

and just shake everything out now

we always want to feel that you're preparing for the

journey of birthright that is going to be whatever

it's different for everybody

Long as you keep moving and stay really strong and

connected to your body that is the best thing you can

do so we're going to take ourselves into a reverse

lunge

I'll show you from the side is we're going to step back

and then feet together again

so I'm making sure that my front knee is stacked over

my front ankle and again I'm leveling off through

my hips were just kind of taking the movement from

one side to the other

now you can always add a little bit more challenge

by adding an upper body movement to it continuing

to flow from side to side now again because you're

feeling a little bit more unstable

In your pelvis there might be one side that feels a

little bit more unstable

so don't go down as low right

keep it more within the range that feels productive

for you and again that might be without your upper

body and three two we're going to hold this one here

and I'm going to turn to the side so you can see from

this position

I'm going to extend my back leg

so all of my weight now is in my front foot

my arms are gonna reach forward and I'm just going

to pull and tap my chest is lifting I'm getting a little

ISO metric burnt in that front leg and I'm just tapping

my back foot in and out what tends to happen he defy

my balance

what tends to happen

People shift weight back into that back foot

but what I want you to think about is 95% of your weight

in that front heel and very little coming into that

front foot level three is just an e drive finding just

a constant motion challenging that your weight stays

over this front leg and you're still getting a little

booty burn for that front foot eight more seven six

five four three so good everybody two and one we're

just going to turn around other side so front foot

forward opposite what we just did extend through

that back leg now all we're gonna do is pull that back

toe in in in and in now you might feel a little bit more

unstable on one side

so do exactly what that side

What is most productive for the side that you're on

and again if you're feeling extra challenge

you can always go into that knee drive I got to think

a little harder on this side for sure

so there's definitely going to be so don't judge it

too much

just kind of be in the moment and find that breath eight

more here we go for eight seven six five four three

two one and who give everything a little shakeout

will shakeup for the legs

okay

this next one is one of my favorite things because

whether you're pregnant or preparing for your journey

during birth and postnatal ie

as humans

we're always getting up off the floor

we're always having to get back down onto the floor

so we're going to do just that

we're going to take a big step back with one foot

And we might need an election padding underneath

the knee and then we're going to meet the other knee

and then we're going to reverse our way out of it as

we come up I might just stay in this hover

so we're gonna go back one foot find that kneeling

position magnets are working my chest stays nice

and proud

I'm going to step forward and then back up now

if you have a newborn at home and again you've been

kind of clearing you can bring that baby to your chest

and just practice now it's not easy because I want

you to think about how can you support your body in

this movement using that breath and not clinging

to your life and not putting more pressure in your

back

so then as you're going we're saying really mindfully

Connected to the movement and again using your breath

to help support your body through the movement

we're going to go for more here on the side and checking

in that we're not letting the shoulders creep up to

the ears keeping everything super stable just two

and then we're gonna go one more and then we're going

to pause here at the bottom and tuck your toes lift

your hips back for a second everything will shake

out and we're just going to go to the other side

so when we get ourselves set up for the other side

same rules apply one side might feel a little bit different

than the other

don't judge it just think about your breath

the most these anticipatory inner core muscles

we want them to fire a little bit more than the structural

muscles right

so we want to think pelvis

Floor network diaphragm transversus multifidus

the inner core unit helping to stabilize these muscles

are interoceptors

they want them to fire up a little bit ahead of when

we needed to recruit the other bigger muscle groups

now as you're going there's no need to rush right training

a little bit differently during pregnancy is what

it's all about

because you're in a different time

your body is going through a lot of physiological

changes and you're preparing for an event that you

don't really know what it's going to be right I do make

that a metaphor comparison to preparing for a Marathon

you're preparing for birth except when a Marathon

is coming

you know when that finish line is happening

Right with birthing

your labor might not be 26 miles or five hours worth

of labor it could potentially be a lot longer so you

need to be stabilized

you need to be mentally prepared for anything to happen

right that takes a lot of stamina that takes just like

mental focus

and also just really feeling how strong and powerful

your body eyes to more on the side and let's just do

one more and up and then we're going to come on down

to our kneeling position and just take a second right

here took all the shoulders back

if you're not comfortable sitting on your heels

you can always bring a pillow underneath your heels

Give yourself a little support there you come to sit

on a comfy chair

so I'm going to take a moment here just to again connect

back into your breath

maybe take one hand on your belly

one hand on your chest for both hands on your belly

and just finding that fullest range of motion of your

breath that you can noticing if this chest if your

breath is about the shoulders rising and falling

in your chest moving

can you try to settle the shoulders down and feeling

the rib cage expand on the inhale and softly settling

back in on the exhale

inhaling filling exhaling slowly again

if you're imagining you're opening an umbrella rising

and

Exhaling naturally drawing back in this breath is

so powerful to send calming nerves calming sensations

through your entire body

it's also really restorative for your body and especially

getting your mind connected to your body one more

together

inhaling exhaling again

my name is Amanda

thank you so much for joining me today for a fifteen

minute full body prenatal workout with Caravan

Wellness have an awesome rest of your day