3 Sidelying
Pregnancy Moves
As your pregnancy progresses there are lots of movements and positions that are no longer accessible. Sidelying is a great place to move from because it is safe throughout your pregnancy. Here are 3 side-lying variations to try.
MOVE 1 – ARMS
Single Arm Tricep Push Ups
- Spiral your upper arm outwards so that as you bend your elbow it points in towards your waist
- Inhale to bend your elbow towards your waist
- Exhale to straighten the arm
Repeat 12 x each side
MOVE 2 – CORE/WAIST
Sidebend over the ball
Set-up:
- Start sidelying with the ball under your waist
- Bend your underneath leg enough so you feel balanced
- Straighten your top leg and underneath arm and begin by draping your body over the ball feeling a really nice stretch through the top side of your body
Movement:
- Initiate the movement by lifting your top arm to the ceiling, then continue to reach your arm to your hip as you side bend (laterally flex) your torso.
- Slowly lengthen back down over the ball
Repeat 12 x each side
MOVE 3 – GLUTES
Sidelying glutes with loop
Set-up:
- Begin sidelying with your knees bent to a 90-degree angle
- Stretch your bottom arm to straight and place your top hand on your top hip for feedback or on the floor for more support with balance
Movement:
- Exhale to lift the shape of the top leg up into the resistance of the band
- Inhale to lower the shape of the top leg back down
Repeat 10-12x
Want More? Sign up and get access to our entire library of workouts including our Prenatal Movement Program here.
