10-Minute Pregnancy Safe Ab Workout (First + Second Trimester)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 10 minute first trimester ab workout. We're calling it a first trimester workout because that's where I am. This is, believe it or not, 10 weeks pregnant with baby number three. We are already out there and we are going to walk you through a pregnancy safe ab routine. Okay. So you can carry these exercises with you into your second and third trimester, too. The awesome Rachel is going to be showing modifications for this core workout. All you are going to need is a mini loop resistance band. I'm going to be using the mini band and Rachel's going to be using a sweat towel to show you how you can do these moves with a sweat towel or with resistance band or with just your body weight. Use whatever you have. There are no crunches in this workout. Okay. You're not going to be lying on your back and there's no boring bird dog. Let's just throw it out there. No boring bird dog because you're going to get plenty of that in your second and third trimester. So we're going to walk you through a five AB exercises that you're going to do for 40 seconds of work, followed by 20 seconds of rest. And we're going to repeat it times two. So you're only going to do each move twice. And that's it. Quick and effective 10 minute core workout. We're going to start in a kneeling position. Okay. I'm going to walk you through your first move and then we're going to start it. So you're going to start kneeling. Shoelaces down. So shoelaces down behind me. And I am going to hinge my hip. I have this band looped around my hands. Rachel's got her sweat towel. I'm going to hinge my hips back to tap my heels. As I come up, I'm going to extend my arms and pull the band apart to simulate the opposite of what my core is doing. So as I pull the band apart, my core is wrapping around me, focusing on those deep transverse abdominal muscles that are coming around me just like this, like shoelaces do to a shoe. Okay. So the band is a great visual to help you simulate your abs doing the opposite of what the band is doing. And as you naturally pull the band apart, you're going to need to contract your abs to do that. So it's natural that it works together. It's 40 seconds of work, 20 seconds of rest. That is move number one. Are you ready, Rachel? Let's jump right in. We're going in three, two. Let's go. So hinge, reach in, big exhale at the top. Inhale, exhale, pull. Come back together with nice control. Nice. We're working those deep transverse abdominal muscles. We're also going to target our surrounding core muscles, which is our low back, our hips, our glutes, all muscles we want to strengthen throughout pregnancy to avoid those common pregnancy aches and pains. Sciatica, spd Right. As we continue to go throughout our pregnancy, those are the things we're trying to avoid by strengthening our deep core muscles, glutes and hips. Nice work, guys. You're in it for five more seconds right here. Let's go. Five, four, three, two. Hold for one. Sorry, last one. We're just going to hold it. Nice work. Now I'm going to come into a bear crawl. Three point. So I'm going to take the band. It's looped around my right hand and my left thumb, my left thumb. Shoulders stacked over ribs, hips over knees. Rachel's going into a modified plank position. Tuck your toes under, hover your knees, tap in front of you, to the side and behind you. Then reset. We go in three, two. Let's go. So I'm hovering my knees. Tap forward, tap side, tap behind, tap the knees, Reset and lift. Lift and hold. Tap forward, tap side, tap back. Reset, lift and hold. Tap forward, tap side, tap back. Why do we do it? Our core stabilizes our body as our arms move away from our body, Add the resistance band. You add some fire. Yes, you do. Resetting each time. Nice. Tap forward, tap side, tap back. 10 seconds here. You got it. Lift and hold. Forward, side and back. One more time. Hold forward, side and back. And you're out. Now I'm going to take this band. I'm going to put it about 6 inches above my knees. We're going to go into a modified side plank with an outside leg lift. So form is down on the ground, inside knee is touching the mat, outside leg is lifting. In three, two. Let's go. Lift, tapper, hover lift. Tap or hover start working the obliques right here. Outer glutes right here. You're gonna feel it. Holy bananas. Do you feel those outer glutes working? Why do we work the outer glutes? They're part of our core. They stabilize us. Also support our pelvic floor. All very important. All very important. Part of our core. Every time you exhale today, opportunity to work those deep transverse abdominal muscles. Let's go. 10 seconds here. Lift lower with Control. Lift lower. Control. You got 5, 4, 3, 2. You're out. Awesome job. We're going to come back to a standing position. This is kind of a unique move, but let me tell you, it works. I'm going to come to a hinge position, pushing my hips back towards the wall behind me. I'm going to grab the band in front of me, and I'm going to pull it away from my body. As I do naturally, you're going to feel your core contract, contract. You're going to hold it out for five seconds. We go in three, two. Let's go. Lift and hold for five, four, three, two, one. Inhale, belly expands. Exhale. Belly contracts. Hold. Hold for five, four, three, two, one. Nice. Rachel's doing the opposite with a towel. Lift and hold. Hold for 5, 4, 3, 2, 1. Rachel's going opposite arm, opposite leg. Like a standing bird dog, but not a bird dog. This is more challenging than bird dog yet. 3, 2, 1. Recover. Ready? Lift and hold. Contract and breathe through it for 3, 2, 1. You got one more time. Let's go. Finish it. Go for 5, 4, 3, 2, and 1. Nice work. The band's gonna come down to the feet, okay? The whole point there is to breathe through the abdominal contraction. Okay? So you're holding your transverse abdominals tight as you breathe through it. Band's gonna come around my feet. Bot my shoes. I'm going to go from bear crawl. Plank, plank, bear, bear. I'm walking it in. 3, 2. Let's go, let's go. Plank, plank, bear, bear. Plank, plank, bear, bear. I'll switch my lead foot the next time through. Keeping those shoulders stacked over those rifts. Don't let your weight shift back. Nice work. Rachel's just simply doing a rolling plank. As your pregnancy progresses, you can always take your hands up to a chair or bench. Adding an incline decreases inter abdominal pressure. You got it. 10 seconds here. Let's finish it, you guys. Yes, you can. You got it. In, in, out. Let's finish it. You got four, three, two, and one. Nice work. Reset. Those are your five moves. We're going to do them again, starting with that kneeling position. You're going to go shoelaces down. I'm gonna unroll my band here. Band goes around my hands. Rachel's got a towel. Lift the hips. As I lift, I'm going to pull this band apart. Yes. Let's go there in three, two. Let's go. Hover lift and pull. Three, two, one. Hover lift in pull. Remember, my core is doing the opposite. Recover, hover up my rolling for three seconds. Right here, my core is doing the opposite of the band. I pull the abs together, I pull the band apart. Nice work. Down lift in. Hold. Hold for three, two, one. Did we do the hold the last time? I don't think we did. This is new. 3, 2, 1. Right again. We're breathing through that inter abdominal contraction. You got it. Let's go. Nice work. Finish it. Hold. Hold for three, two, one. And you're done. Nice work. Nice. We're going to go to that three point bear crawl again. This time, looped around my right hand or my left hand and right thumb. I'm going to hold bear crawl and I'm going to tap my right hand in front of me, to the side and behind me. Resetting each time. Okay, Rachel's doing it from a modified plank position again. You could always add an incline. We go in 3, 2. Tuck your toes under, Hover your knees. Tap forward, tap side, tap back. Reset, lift and hold. Tap forward, tap side, tap back. Reset, lift and hold. Tap forward, tap side, tap back. Reset, lift and hold. Tap forward, tap side, tap back. Reset, lift and hold. Tap forward, tap side, tap back. You got it. Nice work. Hold. Tap forward, tap side, tap back. Awesome job. Stay with it. Hold tap forward, tap side, tap back. No boring core right here. Let's go. Finish it. Forward, side and back. And you're out. Nice work. Modified side plank band is optional. To come up six inches above the knees. We're going to roll over and we're going to. Left forearm on the ground. Okay. Left arm on the ground. Outside leg is going to lift. Inside leg is bent at 90 degrees. Lift those hips high up the ground. Obliques and outer glutes, let's get them both. Ready? We go in three, two. Lift those hips. Outside leg lift and lower lift. Hover or tap lift? Hover, tap. The goal is to keep this hip lifted nice and high. Oh, there goes my band. Whoop. It rolled right up. You got it. Keep going. Nice work. Just stick with it one rep at a time. Come on. Whoo. 40 seconds. Working outer glutes on both legs and those obliques. Come on. Yes, you can. 10 more seconds. Stay in it, guys. Stay in it. You're almost there. Finish it. You got five, four, three, two, and one. Nice work, band. Comes a rest days around. I'll put it back around and we're going to that hinged pull. Rachel's gonna give you that like standing Crazy Warrior 3 Bird Dog. Okay, band is six inches above my knees. I'm gonna Hinge over. I'm gonna pull that band away and hold it for five seconds. Okay? Hinge forward, grab the band and pull in 3, 2. Let's go. Inhale, exhale. Pull for 5, 4, 3, 2 and 1. Release. Big inhale, exhale. Pull the belly tight. Hold it and breathe through it for 5, 4, 3, 2 and 1. Inhale down. Exhale, Pull. Contract the core as you hold for 5, 4, 4, 3, 2 and 1. Release. Awesome job, you guys. Stay in it. Big inhale, exhale. Pull that belly tight. Pull that baby tight. 5, 4, 3, 2. You're gonna give me one more. This is it. Last one. Big inhale, exhale. Hold for 5, 4, 3, 2 and 1. Awesome job. Band comes around the feet. Bear to plank. It's your final move and you are out of here. Rachel's got rolling knee plank. I'm gonna step back on my opposite leg. My right leg is going to lead this time. Toes tuck under shoulder stacked over wrists. Let's go in three, two. Here we go. I go. Plank, Plank, Bear, Bear, Plank, Plank, Bear. It's your final move. Finish this 10 minute core workout nice and strong. Yes, you are strong core to support you, your body, your baby. You've got this. Stay in it. Halfway, guys, halfway. You're almost there. Finish it. Keep those shoulders stacked over those wrists. Nice straight line from neck to tailbone to heel. Stay in it. You got this. Yes, you can. Final five, four, three, two and one. Sit it back. You are done. Let me get the band off my feet. Awesome job, Rachel. Lots of ways to scale that, okay? As your pregnancy progresses, now we take your hands up to a chair or a bench. That heart rate gets high with just some core moves, doesn't it? Awesome job, you guys. If you want more pregnancy friendly workouts or if you just want full body strength training, upper body, lower body, you name it, you can find it all@nourishmentlove.com thanks and have an awesome day.