Celebrity trainer Harley Pasternak designed these prenatal moves to keep your pregnant bod in shape. Workout your arms, core, legs, and back with a lateral raise, a lateral lunge, and the bird dog.
[MUSIC] Get fit for delivery day and beyond, designed by celebrity trainer, Harley Pastermath. These 3 prenatal moves will tone your arms, core, legs, and back. Grab a set of light weights, your doc's okay, and let's get started. First, we're going to do the shoulder lateral raise. Stand with your feet hip-width apart, knees soft. Holding a dumbbell in each hand, palms facing each other and weights touching in front of your thighs. If your belly gets in the way, you can start with the dumbbells by your sides. Slowly left arms out to sides to shoulder height, keeping a slight bend in your elbows and the wrists limp to avoid joint strain. Then lower to the starting position and repeat, do 15 reps. This exercise is called the lateral lunge. Stand with your feet hip width apart, arms bent in front of your chest. Take a big step to the side with your left leg, then shift your hips back and bend your left knee 90 degrees. Keep your back upright. Push through your left heel, step back to the starting position and repeat. Do seven to ten reps, then switch sides and do seven to ten more reps. Next up, the bird dog. Getting down on all fours, hands directly under your shoulders, knees under hips. Pull your belly button toward your spine and slowly lift and extend your right arm and left leg, then lower to the starting position. Immediately repeat on the other side, lifting and extending the left arm and right leg. Do 20 reps. Do it once a week, alternating with our other total body workouts. For more, go to americanbaby.com/pregnancy-workouts.