May 6

35-Minute Prenatal Cardio + Mobility Workout (Video)

By fitness

May 6, 2022

Tabata cardio intervals mixed with full physique mobility drills to boost your coronary heart fee AND enhance flexibility and vary of movement. This is a superb low affect prenatal cardio exercise, however difficult for all health ranges.

This exercise is dropped at you in partnership with lululemon.

This has been one in all my GO-TO being pregnant exercises. Throughout my third being pregnant I did this prenatal cardio exercise as soon as every week (sometimes in direction of the tip of the week).

It’s mentally participating, strikes rapidly, and is well modified relying on how a lot vitality I've that day.

Stretching and mobility exercises are debatably crucial a part of a well-rounded health routine, and but, it appears to be the very first thing to get skipped once we’re quick on time (I’m so responsible of this).

So I BUILT the mobility work right into a enjoyable Tabata cardio exercise you’ll truly need to do; at the same time as your bump continues to develop.

two women performing a cossack squat for hip mobility

Do this Prenatal Cardio and Mobility Workout if you wish to:

  • Raise your coronary heart fee utilizing simply your body weight
  • Get a great sweat with out being tremendous sore
  • Improve cardiovascular endurance AND mobility

When exercising throughout being pregnant, take heed to your physique and take further relaxation time as wanted.

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Prenatal Cardio Workout FAQs

Should I Limit My Heart Rate During Pregnancy?

If you exercised usually pre-pregnancy, there’s no have to focus in your coronary heart fee throughout being pregnant (Mayo Clinic). Some suppliers used to suggest a coronary heart fee below 140 bpm, however this recommendation is taken into account outdated now. Talk to your well being care supplier about your particular being pregnant’s wants earlier than starting any train.

SWEAT and STRETCH with this low affect cardio and mobility exercise.

A full physique prenatal cardio exercise that mixes low affect, however excessive depth, cardio tabata intervals with full physique mobility and stretching drills.

Boost your temper, burn energy, lower being pregnant again ache, construct power and get your coronary heart fee up – all in a approach that’s pleasant on the joints and pelvic ground.

Add this cardio and mobility exercise to your being pregnant train routine 1-2 occasions every week to take care of endurance and mobility via the primary trimester, second trimester and third trimester.

Workout Equipment:

No tools, simply your body weight.

Option so as to add an train bench/field or chair to cut back belly stress throughout planks and push ups as your being pregnant progresses. This may assist with stability as your middle of gravity shifts with a rising stomach.

Shop The Best Maternity Workout Clothes from lululemon

From one of the best maternity leggings to supportive maternity bras, and exercise tanks in your rising stomach.

Shop My Top Picks!

Workout Instructions:

Follow together with the guided Full Body Prenatal Cardio and Mobility Workout Video on YouTube, led by licensed private coach and prenatal health teacher, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 5 Circuits (2 tabata cardio workout routines and one mobility train per circuit)
  • Timed Intervals (Perform every cardio tabata train for 20 seconds, adopted by 10 seconds relaxation. Perform every mobility train for 50 seconds.)
  • Repeat the 2 cardio tabata workout routines x4 units, THEN full the one mobility train between circuits.

Workout Outline

1. Runner Squat
2. Crossbody Jab and Tap
1. Sumo Squat and Alternating Shoulder Drops

1. Alternating Knee Drives
2. Three Lateral Squats and Lateral Shuffle
1. Cossack Squats and Adductor Stretch

1. Incline Plyo Push Up
2. Plank Step Up and Knee Drive
1. Chest Expansion Stretch

1.Traveling High Knees
2. Loaded Lateral Squat Steps
1. Half Kneeling Warrior IIs

1. Lateral Shuffle
2. Box Squat
1. Hip Flexor Stretch and Hamstring Stretch

The 6 Best Cardio and Mobility Exercises At Home

Alternating Knee Drives

Targets: Legs, glutes, quads, hamstrings, hip flexors, arms, again, shoulders and core.

two women performing alternating knee drives as part of prenatal cardio workout

How To Do Alternating Knee Drives

  1. Start standing in a impartial place, ft hip-width aside. Step your proper foot again right into a reverse lunge.
  2. Quickly pull the fitting knee in direction of your chest earlier than tapping it again behind you.
  3. Step or hop to alternate legs, sending your left leg again in a reverse lunge behind you.
  4. Quickly pull the left knee in direction of your chest earlier than tapping it again behind you.
  5. Repeat, alternating every knee drive.

Three Lateral Squats and Lateral Shuffle

Targets: Glutes (gluteus medius), quads, hip adductors (interior thighs), hamstrings and core.

Focusing on the outer glutes or hip abductors that help with side-to-side actions, in addition to, stabilizing your pelvic ground.

two women performing three lateral squats followed by a lateral shuffle as part of cardio and mobility workout

How To Do Three Lateral Squats and Lateral Shuffle

  1. Start standing, ft wider than shoulder-width (lateral squat stance), with toes going through ahead or barely turned out. Hold one dumbbell in your left hand.
  2. Sit your hips again, bending your proper knee whereas leaving your left leg straight. Think of performing a single leg squat together with your proper leg whereas your left leg stays straight.
  3. Rapidly push to the left aspect, bending your left knee whereas leaving your proper leg straight. Think of performing a single leg squat together with your left leg whereas your proper leg stays straight.
  4. Push to the fitting aspect as soon as extra, performing your third lateral squat.
  5. Then, carry out a big shuffle to the left aspect of your mat, staying low and loaded via your legs.
  6. Land softly, and instantly sit your hips again and to the left, performing a lateral squat on the left. Repeat twice extra, performing a proper lateral squat, then ending with a left lateral squat.
  7. Then, carry out a big lateral shuffle to the fitting aspect of your mat.

Cossack Squats and Adductor Stretch

Targets: Hip, knee, and ankle mobility. As effectively as will increase flexibility within the hamstrings and adductors (interior thighs).

An important mobility train to assist enhance vary of movement within the decrease physique and hips.

two women performing cossack squats as part of mobility workout

How To Do Cossack Squats and Adductor Rotations

  1. Start in a large ahead fold, ft outdoors of hips, toes pointing ahead, fingertips touching the mat.
  2. Shift your hips again and to the left. Left leg creates a 90-degree angle, proper leg is straight.
  3. Rotate your proper leg open, so your toes level up in direction of the ceiling. Feel a stretch in your hips (interior thighs). Then deliver your toes again to the mat.
  4. Shift to the other aspect, crawling your fingers over to the fitting as you sit again into your proper hip. Right leg at a 90-degree angle, left leg straight.
  5. Rotate your left leg open, pointing your left toes up in direction of the ceiling.

Lateral Shuffle

Targets: Legs, glutes, quads, hamstrings, hip abductors and core.

two women performing low impact lateral shuffles as part of prenatal cardio workout

How To Do A Lateral Shuffle

  1. Start in an athletic stance, ft hip-width and knees bent, core braced.
  2. Perform a big shuffle to the left aspect of your mat, staying low and loaded via your legs.
  3. As you shuffle, deliver your proper hand down, aiming to faucet the mat.
  4. Then, reverse the motion, shuffling to the fitting, bringing your left hand to faucet the mat.

Box Squat

Targets: Legs, glutes, quadriceps (thighs), hamstrings, calves and core.

a pregnant woman performing a bodyweight box squat as part of prenatal cardio workout

How To Do A Box Squat

  1. Start standing in entrance of your field or bench, ft shoulder-width distance aside, knees barely bent, core engaged.
  2. Lower down right into a squat place, decreasing your hips all the way down to faucet your glutes to the field behind you. Both knees bent at 90 levels.
  3. Drive via your heels to face tall, squeezing your glutes.
  4. As you stand, carry out a calf elevate by lifting your heels off the bottom.

Modification: Perform an air squat with a calf elevate

Hip Flexor Stretch

Targets: Hips, hip flexors, groin, quads, glutes, low again and core.

two women performing hip flexor stretches - one on the ground, and one using a box for assistance - as part of prenatal cardio workout

How To Do A Hip Flexor Stretch

  1. Start in a low lunge place together with your left leg ahead, proper leg prolonged behind you, supported on a bench or sofa. Left foot is planted on the bottom.
  2. Square your hips to the entrance by tucking your tailbone. Bend your left knee, aiming for a couple of 90-degree angle. Think about feeling a delicate stretch in your proper hip by tucking your pelvis moderately than dumping into the low again.
  3. To additional intensify the stretch, add a spinal rotation by wanting over your left shoulder.

Shop This Post: lululemon Favorites

lululmeon makes high quality attire designed to final – via all seasons of life.

Today’s prenatal exercise options a few of my favourite lululemon staples that I’ve been carrying all through my being pregnant AND will proceed to put on postpartum and past.

two women performing a kneeling hip opener exercise

Lindsey’s Outfit Details:

lululemon Align High-Rise Leggings. Wearing a dimension 6 for being pregnant (I sometimes put on a dimension 4 within the Align Leggings). The Align Leggings are my absolute favourite everyday-wear legging once I’m not pregnant, however they grow to be my favourite exercise leggings throughout being pregnant.

lululemon Muscle Love Long Sleeve Shirt. Wearing a dimension 6, my sometimes lululemon high dimension.   I really like layering this crop with a fitted tank throughout being pregnant! It’s light-weight however supplies the right quantity of protection, and I’ll put on it postpartum too.

lululemon Ebb to Street Tank. Wearing a dimension 8 for being pregnant (I sometimes put on a dimension 6 in lululemon shirts and tanks). This tank has seamless support-to-stretch stability. It has a in-built bra which I really like too.

Find extra of my favourite being pregnant exercise leggings, tops and sports activities bras on this publish: The Best lululemon Maternity Workout Clothes.

Rachel’s Outfit Details

lululemon Wunder Train Leggings. Wearing a dimension 6 (her typical dimension). These are our workforce favourite coaching leggings for top depth exercises. They are gentle just like the Align Leggings, however provide extra compression and a stay-put waistband for greater depth exercises.

lululemon Power Pivot Tank. Wearing a dimension 6 (her typical dimension). We love that this tank will be flipped to be worn as a v-neck OR high-neck relying on the quantity of protection you favor.

lululemon Energy Bra. Wearing a dimension 8 (her typical bra dimension). This is our MVP bra from lululemon – it has the right quantity of help/compression with out limiting vary of movement and the strappy again is such a cute characteristic.

Pin This Workout: Low Impact Cardio and Mobility Workout

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