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PRENATAL GYM PROGRAM

WEIGHTED BIRD DOG (3x10)

39s

Start on all fours holding a light dumbbell. Extend your opposite arm and leg long, pause, then return with control.

Weight Recommendations:

Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs

Up Next in WEEK 18 DAY 5: FULL BODY

  • SIDE PLANK KNEE CRUNCHES (3x10)
    00:41
    SIDE PLANK KNEE CRUNCHES (3x10)

    SIDE PLANK KNEE CRUNCHES (3x10)

    Set up in a side plank (on forearm or hand), then bring your top knee in toward your chest. Extend it back out and repeat, keeping your hips lifted the whole time.

    Zero equipment

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