pelvic floor strengthen + lengthen

single arm raise from quadruped position. exhale as you lift your arm, 

inhale as you lower

single arm raise > single leg raise > opposite arm and leg raise > add the crunch

find your sitz bones to balance and lengthen through your spine - lift legs out in front of you or bend to modify

from quadruped position, inhale and curve your lower back, tilting your head and pelvis then, exhale and bring your abdomen up and in, arching your spine and bringing your head and pelvis down

inhale to fill up belly like a balloon, exhale drawing your pelvic floor up and in

inhale to fill up belly like a balloon, exhale drawing your pelvic floor up and in

with knees bent, lift up from your side body and open legs up

can also perform with body fully sidelying on the mat to modify

for this hip-opener, have your legs each bent at 90 degree angles. you will then windshield wiper then or sit into it as you like

inhale arms up over your head, exhale to bring arms to the right (opening up through your left side) then switch

from standing or kneeling, raise arms up to shoulder height drawing fist back to shoulder  in alternating motion

lift leg to hip height and open/rotate hip outward - alternating sides

begin in downward dog and move your hands forward slowly to come into upward dog for frontal stretch

bring ankle over knee and shimmy hips toward feet to apply more pressure

sitting cross-legged inhale your arms up and gently exhale and twist to gaze back over your shoulder

with fingertips resting behind your ears, hinge from the hips with knees slightly bent and a flat back.  squeeze your glutes to stand

from standing or kneeling move your hips to trace an imaginary circle - perform movement in both directions

from a low, wide lunge position, bring your hands or forearms to the floor as comfortable

with feet slightly wider than shoulder-width distance apart, squat laterally to touch opposite hand to foot

can squat into a calf raise or add the jump to elevate heart rate

quadruped position, raise knees. move the length of the mat using opposite arm and opposite leg

quadruped position, raise knees. slowly lift one hand off the mat, and then the other

with elbows bent at 90 degrees, lift each elbow until it is level with the shoulder. then come back to 90 degree position

hinging at hips with slightly bent knees and a flat back, place weights down and out in front of you as you row weight back toward your lower rib cage

with weights in neutral grip, hinge at the elbow to bring them down toward thighs and up toward shoulders

lying on your back, reach opposite elbow toward opposite knee and alternate sides - can be done slow or fast

with legs should-width distance apart, bend knees and sit your weight back in your heels

hold arms up and over your chest with weights vertical, bring weights out and down like bat wings

can also be performed on incline bench depending on comfortability and trimester

hold arms up and over your chest, bring weights down toward your armpits and press back up

can also be performed on incline bench depending on comfortability and trimester

with knees slightly bent and core tight, perform a hinge movement as you use lower body power to bring momentum of the weights up to your shoulder

see "clean"

from top of the movement, press weights directly up overhead

with weights at your sides, walk the length of your mat - progress by lifting your knees into a march

start in a forearm plank, walk your feet in toward your arms as you pike your hips up

raise weights to shoulder height - can alternate arms to modify

push weights up as you exhale and raise into a glute bridge

place feet slightly wider than shoulder-widths distance apart, hold weight by it's head as your squat down keeping knees and ankles stacked

with weights in a vertical position, bend your elbow at 90 degrees, extending down to your thighs and back up toward your shoulders

from tall or forearm plank, "rainbow" your hips toward each side of the mat

can jump or step out to modify - arms can be lateral or incorporate frontal raise

use a real one, or make it "invisible"

with or without weights,  lunging out to left and right on your mat, booty back like you're sitting into a chair

standing with legs hip to shoulder-width distance and holding weights in vertical position, raise arms out to the side, stopping at shoulder height

with legs in split position, and weight on the side of the back leg, row the weight back toward your hip

can perform on toes, on knees, or on an incline. be sure to keep hips squared - if they rock: modify to movement, widen your stance, or lighten the weight

from crab position, lift knee toward your face and drop foot back to the floor. 

alternate sides.

with your back flat on the mat, lift your legs into tabletop with your arms behind your head. lift from your lower abdominals shifting your knees toward your head as you slightly crunch up

hinging at the hip with slight bend in your knees and a flat back, raise weights laterally like bat wings. alternate arms to modify

with slight bend in your knees, lift weights up to shoulder height. alternate arms to modify

hinge at the hips with a flat back, draw weights down and trace your shins, squeeze glutes to stand back up

from seated, find c-curve in your back - can perform with heels on or off the floow

from elbow and knee (or lower down to the mat) bring elbow to knee and repeat

refer to romanian deadlift. then lift one foot at a time as you hinge forward. for more support, kickstand your back leg.

jump in a sweeping motion left and right across the mat, using arms for balance. can touch down on the mat for support

with back planted against the mat, bring weight overhead. hinge at the elbows to bring the weight toward your head.

with feet shoulder-width distance apart, place a heavy weight between your feet. hinge at the hips and squat down to grab weight and thrust it overhead. the motion should keep the weight close to your body like you're zipping up a coat

hold weight at shoulders, lower down into a squat - stand "explosively" as you push the weights up overhead

squat down at touch the mat, jump feet in and repeat by alternating hands

hinging at the hip with slight bend in your knees and a flat back, extend elbow straight

from side-lying, grab opposite shoulder with the arm that is on the mat.  the other hand will press away from the mat

from kneeling, step one foot up to stand followed by the other. return to kneeling and repeat leading with the opposite foot. can make this exercise weighted.

holding weights a your thighs, bring hands up toward your armpits as your draw your shoulder blades back and down your spine

position your back against a wall and shimmy down until your hips and knees are in line, with knees stacked over heels

refer back to row. change grip to have arms pull back at ninety degree angle