All fours is a great position when you are pregnant - it helps the spine relax, works the shoulder stabilizes and it intensifies your core work.

Bird-Dog Progression

1. Bird-Dog Progression

GOAL: challenge the deep core connection & pelvis/spine stability

SET-UP: All Fours

PROPS: No Props

REPETITIONS: 4x

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Inhale breathe into the back and sides of the ribcage, lengthening through the spine. Exhale draw the belly button the spine to stabilize and then reach the left arm and the right leg out. Inhale hold the position and stay connected. Lower And Lift Arm And Leg Without Changing The Spine Or Rotating The Pelvis. Exhale return to the start position. Switch sides.
Knee Hover Progression - Hold

2. Knee Hover Progression - Hold

GOAL: challenge the deep core connection & pelvis/spine stability

SET-UP: All Fours

PROPS: No Props

REPETITIONS: 2 Breath count holdx

See exercise details
Inhale into the back and side of the ribcage and lengthen through the spine. Exhale draw the belly button all the way to the spine and then hover the knees up off the ground. Nothing else moves except the knees. Inhale hold the position. Exhale deepen the connection and keep the belly button pulling to spine, Repeat. Exhale with control and staying connected, take the knees back to the ground.
Tags: Core, Prenatal