Put the bag on your shoulders, holding it securely at each end. Take a big sidestep and lower until you feel a stretch through your groin. Return to the start and repeat to the other side.
Place the bag on the shoulders, securing its placement by holding the main handles. Squat to the point where the knee joint is at 90 degrees, and return to the standing position. Keep the back in a neutral position throughout the movement. On the downward movement, ensure that the knee doesn’t come too far forward over the foot. Perform 12 to 15 repetitions.
Take the bag by the other grips and hold it across the shoulders. Perform a squat. As you stand up, press the bag above the head.
Step up with your left foot [A], bringing your right leg forward and up and bending your knee until your thigh is parallel to the floor [B]. Lower your right leg back to start, then the left. Repeat with the other leg. That's 1 rep; do 10.
Hold the weights at shoulder height, and you step up onto the bench. As your body comes up so will the weights, you complete the shoulder press. Then step back down and lower the weights to shoulder level again. Repeat 12 so 6 each leg.
Flexibility and strength
Experts agree, when you’re expecting, it’s important to keep moving: Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape.
Being fit doesn’t have to mean a big time commitment or fancy equipment. The following workout is simple, can be done at home, and is safe to do in each trimester.
Be sure to do the moves in the order shown and, for best results, do the workout every other day. Always check with your doctor before starting this or any exercise program.
1. Standing Side Kick
Targets: Inner thighs, glutes, quadriceps, outer hips
2. Side Jump
Targets: Inner thighs, glutes, hamstrings, outer hips
3. Hip Raise
Targets: Hip flexors, outer hips, outer thighs, glutes
4. Traveling Squat-Kick
Targets: Thighs, glutes, quadriceps
5. Leg Raise
Targets: Outer thighs, glutes, hip flexors
Beginner: One-Arm Reverse Flye
What you'll need: A pair of 5- to 8-pound dumbbells and a mat
Targets: Shoulders, mid-back
Beginner: Triceps Kickback
Intermediate: Hip Hinge with Reverse Flye
Targets: Shoulders, mid-back
Intermediate: Lunge and Curl
Targets: Biceps, glutes, legs
Advanced: Lateral Lift
Targets: Shoulders, glutes, outer thighs
Advanced: Squat with Weight Shif
Targets: Biceps, glutes, legs
Toned Arms in 10 Minutes
Fitness Focus: Shoulders, lower arms
Fitness Focus: Shoulders, biceps
Fitness Focus: Shoulders
Mistake-Proof Your Workout
Poor form can sabotage your arm-toning routine by allowing other muscle groups to do all the work. See if you're cheating yourself out of results during these common arm exercises:
The Move: Biceps curl
The Cheat: Bending forward or backward at the waist makes it easy for momentum to take over.
Fix It: Do the move with your back against a wall.
The Move: Standing shoulder press
The Cheat: Many people bend their knees too much, then stand up to give themselves added power when pressing the weights overhead.
Fix It: Do the move seated instead.
The Move: Triceps push-down
The Cheat: If you draw your elbows behind you as you press the bar down, it shifts the effort off the triceps and onto the shoulders and lower chest muscles.
Fix It: Pin your elbows to your sides to prevent them from swaying back.
Wide Stance Squats
Stand up tall with a wide stance — one step out from shoulder-width — and hold a dumbbell, kettlebell or water jug in between your legs. Draw your shoulders back, maintain a flat back, and slowly squat down until your quads are parallel with the floor.
Use your core and a strong lower back to resist hunching forward. Powerfully contract your butt, press through your hamstrings and heels, and return back up to start. Your heels drive the pressure — NOT your toes. Complete 3 sets, 12 reps.
Suitcase Deadlift and Lateral Step-Up
Stand to the right of a step with a heavy dumbbell in your right hand and squat until the weight is at your shin. As you stand, step to the left to plant your left foot on the step, quickly followed by your right foot so that you're standing on the step. Return to start. That's one rep. Do five, then switch sides and repeat. Rest for 60 to 90 seconds, then repeat for a total of two sets.
Single leg squats
Works: All muscles below the waist, including core, quadriceps, hamstrings and gluteals.
Standing with your legs shoulder-width apart, extend your left leg straight out in front of you, making sure your muscles are tensed and foot’s flexed.
Extend your arms forward to counterbalance your body weight as you squat down with your right leg, pushing your body weight back as though you’re going to sit down into a chair and exhale as you lower down.
Keep your core engaged throughout to support your back. Inhale and return to the start position, repeating 10 times.
Swap legs and do 10 more reps. Rest for 30 seconds, then perform a second set.
A killer move that will torch calories as it works your core. Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground.
Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back.
Repeat 8 times; switch legs and repeat.
Single Leg Deadlift
STEP 1: Grab two dumb bells, one barbell or a kettleball and start off standing with all your weight on your right leg.
STEP 2: Hold the weights down and in front of your legs and lift your left leg back at a 90-degree angle.
STEP 3: Then slowly hinge at your waist bringing the weights down towards your feet and your left foot back and towards the sky.
STEP 4: Keep your shoulders back and your back flat.
STEP 5: Slowly move back up to the starting position keeping your left leg off the ground until you have done all 20 reps. Then switch legs.
Diagonal reach with medicine ball
Functionality: When you reach for your boots on the top shelf of your closet, pay attention to how your body moves — one arm reaches up while the opposite leg slightly lifts to the side. This exercise works all the muscles — arms, shoulders, legs — involved in lifting something diagonally overhead as well as lowering it.
Exercise: Stand tall, holding a medicine ball at your chest with both hands. Lift the medicine ball diagonally overhead to the right, straightening your arms, while extending your left leg to the side, making a diagonal line from the medicine ball to your toes. Lower to start position. Repeat 10 to 15 times for each leg. Increase the weight of the medicine ball and strap 2- to 5-pound weights on your ankles as you get stronger.
BOSU four-point balance
This challenging move forces your mind to stay completely focused and your muscles to stay constantly engaged. Ntansah's tip for finding balance: Squeeze your glutes during each leg extension and pull your navel toward your spine.
To do it: Position your hands and knees on a BOSU (a). Slowly extend your left arm out in front of you and raise your right leg behind you, forming a straight line from your fingers to your toes (b). Hold for 10 to 15 seconds, then bring your arm and leg back to the BOSU. That's one rep. Rest for five seconds, then repeat with the other arm and leg. Alternate for 10 reps.
BOSU dynamic plank
Dynamic is the perfect way to describe this upper-body blast that works your triceps, chest, shoulders, and core.
To do it: Start in a pushup position, with your hands on a BOSU trainer and your feet hip-width apart (a). Lower your left forearm onto the BOSU(b), then your right, keeping your body in a straight line (c). Push back to the starting position, starting with your left hand. That's one rep; do 10 to 15. Rest for 15 seconds, then repeat, leading with your right arm. Keep alternating for two or three sets.
Rest your upper back on a stability ball and hold one end of a dumbbell directly over your chest, arms straight, knees bent, and feet flat on the floor (a). Keeping your arms straight and core tight, slowly lower the dumbbell behind your head until your upper arms are parallel to the floor (b). Pause, then slowly raise the dumbbell back to the starting position. That's one rep.