Mom’s To Be….. Staying Healthy

If you like to keep things simple, try this workout:

ten repetitions of seven different exercises—all of which target the lower body—bookended by two ten-minute walks. If only everything was so easy to remember.

Warm up with a 10-minute walk. Perform 10 reps of each exercise. Cool down with a 10-minute walk.

Step-ups: Face a step or bench. Step up on your right leg. Come to a stand on both feet or bend your left knee and drive it up as you step up. Step back down to the starting position.

Sumo squats: Stand with your feet wider than shoulder width apart and toes turned out at a 45-degree angle. Shift your hips back and squat down. Keep your chest up and engage your core. Return to the starting position.

Split squats: Stand facing away from a bench. Place the top of your right foot on the bench with your knee bent and position your left leg as if you are about to do a lunge. Bend your left knee and lower down slowly. Return to the starting position.

Plié squats: Stand with feet wider than shoulder width apart and toes turned out at a 45-degree angle. Shift your hips back and squat straight down, keeping your chest up and allowing your heels to come up off the ground at the bottom of the squat. Keep your chest up. Return to the starting position.

Walking lunges: Stand with your feet shoulder width apart and your hands on your hips. Take a step forward with your right leg and drop down into a lunge. Your left knee should almost touch the ground. Push back up, bring your left foot through and take another step forward. Drop down into a lunge. Repeat.

 

Squats with side kick: Stand with feet shoulder width apart, toes pointed forward. Squat down until your thighs are parallel to the ground. Press back up. At the top of the squat, kick to the side with your right leg. Return to the starting position.

Squat pulses: Stand with feet shoulder width apart, toes pointed forward. Squat down until your thighs are parallel to the ground. Keep your chest up. Hold the squat and pulse up and down about an inch quickly.

As always, check with your health care professional before starting a new workout.

Photo: Charlotte Jenks Lewis

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