10-Minute Prenatal Core Workout (1 Dumbbell, ALL TRIMESTERS)

Hi, I'm Lindsay Baumgren of Nourishmove Love and I'm gonna walk you through six of my favorite prenatal core exercises using one dumbbell. Alright, you guys, I have six of my favorite exercises and all you need is one dumbbell. I have a ten pounder here. If I was at home, I'd maybe reach for 15 pounds. But you're gonna be engaging the core using a weight. Now if you don't want to use a weight, you could grab a sweat towel. You could do this Totally. With just your body weight. It'll be challenging regardless. I'm in my third trimester. But these six exercises are pregnancy friendly for all trimest. So you take it at your pace. There's no warmup, no cool down. You can add this onto a workout. We're just gonna jump right in. It's six moves, but we're actually gonna have eight moves total. So it'll be about eight minutes because we're gonna do two of the moves on each side of the body. So I'm gonna grab my 10 pound weight and we're gonna jump right in. You're gonna do each move for 40 seconds of work followed by 20 seconds of rest. My feet are stacked directly under my hips. I'm gonna set up by making sure my neutral pelvis. So I'm gonna tuck my tailbone right underneath my rib cage. And I'm gonna think about decreasing the air from my ribs to hips as I push this dumb. So I'm gonna do some belly breathing as I press the dumbbell away. So I'm gonna inhale, belly expands, exhale. As I push the weight away from me, I'm going to contract my belly. So I'm thinking about hugging my baby in and up. So this is what my deep transverse abdominals are doing. They're wrapping around me, hugging that baby in and up. So I'm doing opposite of what my hands are doing. Pushing out, away, Belly contracting in. So belly breathing with a dumbbell press out. That is move number one. I'll actually stand to the side so you can see my belly in action. And you're going to do it for 40 seconds of work. Okay? So load that dumbbell right here at your shoulders. Big inhale, belly expands, exhale. Push that weight away. Contract that belly, pull it back in. Inhale, exhale. Big breath here. Inhale, exhale. See that belly comes in and up. Big inhale, belly expands, exhale. Push the weight away as the belly contracts. Inhale, exhale. Nice work, you guys. Awesome job. Inhale exhale, push. 10 seconds left here. You got it. Big Inhale, Exhale. Stay with it. Five, four. Give me one more inhale. Three, two, and one. Nice. We're gonna take that same movement and come down to the ground. So I'm going to be in a kneeling position. Okay. I'm going to inhale down as I exhale, push up. So now I'm adding my belly, breathing and my pelvic floor are all pulling up as the dumbbell presses away. Okay, we'll go ahead. Start back. Your glutes are resting on your heels. Let's go. Big exhale, push. Inhale down. Exhale, Inhale down. Exhale. Same thing. Inhale, exhale. Think about pulling your pelvic floor up as your hips drive over your knees. Inhale, Exhale. Nice. Inhale down. Exhale. You got it. Awesome job. Inhale, down. Exhale. 10 seconds here. Nice work. Inhale, down. Exhum. 5, 4, 1 more. Inhale. Exhale, push. Nice work. Awesome job. From here, I'm going to come to a half. Kneeling. I'm going to grab a towel to support my knees, my gentle little baby knees. I'm going to keep my left knee on the mat. Right leg is going to come stacked out in front of me. Holding the dumbbell in each hand. I'm going to take the dumbbell from my left hip to my chest over my right shoulder. Okay? Starting at the left hip. Three, two, let's go. Left hip, chest over the right shoulder. Down, down. It's a lift and press. Down, down. Lift and press. Down, down. I want to make sure this right knee is in line with my right hip. Nice work. This is a controlled movement, not a big swing or a chop. It's a controlled crossbody rotation of weight, transferring the weight from hip to chest. Cross body. You're gonna feel that core turn on. Yes. Come on. You got it. Nice work. Last 5, 4, 3, 2, and 1. Awesome job. From here, I'm going to come into a bird dog position. We'll just keep the dumbbell and in my left hand. Okay. Dumbbell, left hand, right leg is going to kick back. I'm going to hold this bird dog position as I row this dumbbell right here on the left. So you're going to hold bird dog as I row. Ready? Here we go. Three, two, let's row. Inhale down. Exhale, pull. Inhale down. Exhale, pull. Inhale down. Exhale, Pull. Nice. Putting that weight right back to meet that left hip. Awesome job. Core is so much more than just the muscles you see when you look in the mirror, you guys, they wrap all the way around your body, including your glutes, hamstrings, erector spinae, lumbar, spine, low back, all that stuff that's turned on and working for you right now. 10 seconds. You got it. Let's go. You only got to do each side once. Go. 3, 2, 2, and 1. Nice work. Set it down. Awesome job. From here, I'm going to come into a seated position. Actually, I'm going to go nice and wide. Take my legs nice and wide. I'm going to hold the dumbbell with both hands. I'm going to take it from right shoulder up and over to left shoulder. Holding the seated position. Toes are flexed towards my face. Sit up nice and tall. We go in three, two. Let's go. Exhale, Inhale down. Exhale. Pressing that weight overhead, transferring it from side to side. Nice work. Core is going to be activated right here. You got it. Shoulders are working for you. That back is working for you. All part of your core. Those muscles between your shoulders and your pelvis, they're all working right here to stabilize you as you transfer that weight from shoulder to shoulder. You got it. Nice work. 10 seconds here, guys. Stay with it. Awesome job. Last five, four, three, two, and one. Awesome job. We're gonna come into that half. Kneeling lift and chop. Other side. I'm gonna place this towel underneath my right knee. Left foot is gonna come up in line with my left hip. Right toes are tucked under. I'm gonna take that dumbbell now. I'm gonna go from right hip, chest, left shoulder, right hip, chest, left shoulder. We go in three, two. Let's go to the chest. Press over that left shoulder. Back to chest, back to hip. Nice. Push down and down. You got it. Up, push. Down and down. Nice work. Right here. Down and down. Nice Keeping that left knee in line with that left hip. You got it. Nice. You could always challenge yourself by grabbing a heavier weight. Now we scale it back by grabbing a lighter weight. 10 seconds here. Come on. Stay with it. Up, push, down. Finish. 3, 2, and 1. Awesome job. We're gonna come back into that bird dog stance. I'm gonna take the dumbbell in my right hand this time. Left leg is gonna shoot back, so left leg is gonna shoot back. I'm gonna hold that bird dog position, and I'm gonna just row on the right arm. Yes. Here we go, you guys. This and one more move. That's it. Let's go. Finish it. Shoot that left leg back. Row on the right in three, two. Let's row right here. Row. Nice. Again. You could always grab a heavier weight here to make this more challenging. I actually like adding an incline or a bench to this too. Getting that full range of motion, letting that arm drop beyond where it would drop on the floor really adds an extra challenge to the core. Nice work right here. No boring bird dogs in this workout, right? Always finding a way to challenge that bird dog position. Nice. Keep that back foot flexed. You got it. 10 seconds here. Yes, you can. Hips are square and stable to the mat. Let's go. Finish it. 4, 3, 2, and 1. Nice work. We're gonna come up to a standing position. Bring that dumbbell with us. Final move. You're gonna hold that goblet style, okay? So I'm gonna hold it here. Simply gonna march and march, march and march. We march it out. Yes. The farther the weight is from my body, the more challenging this will be for my core. Three, two, let's go. You wanna make it more challenging? Just hold that dumbbell farther and farther away from your body. Get those knees up in line with those hips. This is of this core workout. You got it. Come on. Stay with it. Get those knees up. Can you challenge yourself? Can you pull that dumbbell just a little bit farther from that body? Let's go. You got it. Nice work, guys. Big finish right here. Stay in it. Come on. Yes. Give me ten. Nine, eight. You got this. Seven. Stay with it. Six, Five, four, Three, two, and one. Awesome job. That is your quick prenatal core workout using one dumbbell. You crushed it. If you like this workout, you can find more of our prenatal or any of our workouts, strength training, hiit training, you name it@nourishmovelove.com. have a great day. Thanks so much for crushing those prenatal core exercises with me. If you loved them, I would love if you dropped subscribe to my YouTube channel right here. If you want to pair this with a full body prenatal workout, you can find that right here. Otherwise, you can find all of my pregnancy friendly workouts in this playlist right here. Have a great day.