30-Minute Full Body Pregnancy Workout (Safe for Sciatica and SPD)

Hi, I'm Lindsey Baumgren of Nourish Movelove and today I'm taking you through a 30 minute full body prenatal strength training workout. Okay? All you're gonna need is a set of dumbbells. This is totally pregnancy friendly and this workout is actually SPD and sciatica friendly as well. Basically that means we're just not doing any lunges or single sided movements. Unilateral. My feet will always be on the ground parallel so keeping my hips stable. And I won't have to deal with any of that pelvic shifting or possible sciatica or SPD pain or pelvic pain that during pregnancy, which is really awesome because I have personally been struggling with sciatica pain. This is my third pregnancy. I didn't have it with my first two and I have it in this third one and it can be a real stinker. So this workout is strength training focused. You are going to need some weights. I have 20 pound and 15 pound dumbbells with me here. I'm still going to try and strength train heavy. Right. The goal is to fatigue those muscles. We're also going to raise that heart rate if you choose. Ok. It's just going to naturally raise in a low impact way through strength training. And I'm adding resistance bands so I have a thicker fabric loop band here. This is going to be for my lower body movements. I'm going to add to a couple and then I have the rubber band which I'm going to add to one overhead lateral pull movement which I really like. So if you have a band you can grab it. If you have a full blown like long loop band, you can use that too for the lateral flexion. Okay. Use whatever you have and this is what your workout looks like. You have 10 full body strength training exercises broken into six circuits. Each circuit has two moves. I'm sorry, it's probably five circuits, right? Six circuits, five circuits, two moves per circuit. The last circuit only has one move. That's how it adds up. Math was not adding up in my head anyways. You got two moves per circuit. You're going to do each move for 45 seconds of work followed by 15 seconds of rest. You're going to repeat each circuit times two. Ok. So it's going to be quick and dirty. Full body strength training. We're going to hit it all from head to toe. Let's get started with an awesome warm up and then we'll jump into this full body strength workout. Ok. So let's go ahead and get Started with the warmup. Feet are stacked underneath my hips. Just go ahead, flap those wings out. Just open up the arms, the chest, the shoulders. Nice. Then a couple of neck rolls side to side here. A couple drops. There we go. Just starting to get some movement in the body. I'm gonna take those arms, slap them behind me, interlace my fingers, pull my knuckles away from my tailbone and just do a nice chest expansion. Opening up the chest, spreading those muscles apart. Big inhale here. Big exhale. Let's do that again. This time I'm gonna place my hands actually on my belly. Big inhale, belly expand. Big exhale, Belly contracts. A nice contraction through those deep transverse abdominals. Okay, we're gonna hold that for a lot of exercises and have you breathing through it from here. My arms are just gonna come up and I'm gon pull and push. Just pull and push. Warming up the shoulders, the back. Creating resistance with my body weight. Nice little upper body warm up. We'll get into the legs in five. Nice. Four, three, two and one. Take your hands right to your hips and you're just going to do a hip hinge. So I'm going to push my hips back towards the wall behind me. Stand tall. Imagine I'm shutting a car door with my butt. Drive through the heels to stand tall. This is the hip hinge movement. Deadlift movement. We'll be doing a couple deadlifts in today's workout as well as squats. Like I said. No Lun, I also should mention I have a box here. Right. I'm going to be using this box to add an incline to my planks. My push ups. Awesome. Way to take some pressure off the core. You could always do an ottoman, a couch, staircase, whatever. You have one more hinge. Let's go into squats. Ok, so I'm going to drop the hips now. Stand tall. Driving through those heels. Knees are tracking out towards my outer three toes. Push those knees out. There it is. You got it. Push. Nice. Drive through those heels. Stand tall. Just squatting it out, opening up those hips, Starting to get some movement. Nice. Go for four. You're going to hold at the bottom. Three and two and hold it here and pulse it here for four. Three, two, one. Take your hands to the ground. Step back to a quadruped position. So I'm finding a nice quadruped position here on all fours. Shoulders are stacked over wrists, hips are stacked over knees. Couple belly breaths. So drop the belly. Exhale. Pull that belly nice and tight. Okay, nice. Drop the belly. Inhale, Exhale Pull that belly nice and tight. One more right here. Big inhale, drop the belly. Exhale, pull that belly nice and tight. Building some belly breathing into this. So important for pregnancy and not something I take a lot of time to do on my own. But we'll build it into your workout for you today. Okay, one more time, we're gonna do that big inhale, drop the belly. Exhale, pull the belly tight. Hold it here. Now can you tuck your toes under and just lift your knees off the mat and hold. Hold for three, two, one. Drop the knees. Reset. Drop the belly. Exhale. Hold it nice and tight. Tuck the toes, lift the knees. Hold for three, two, one. That's a little bear crawl. Hold. Action. One more time. Great way to engage the core. And we're going to use it in today's workout because it's actually a very functional way. Hold it here. Hold for 3, 2, 1. Now you're going to walk your hands back and you're going to stand up. One of the number one things in pregnancy, we get off the ground like this, right? That's that instability, sciatica pain. So to get off the ground from two feet, hold that bear crawl and walk back, stand up. So we're going to add that into today's workout. So it's going to be a very functional workout as well. We're going to do a couple lateral walks. Get nice and loaded. Walk for two. Walk for two. Just using these outer glutes help move me side to side. Okay, we're going to add a resistance band around the legs. If you want to, you don't have to. You can do this with just your body weight. Nice. We're going to finish that warm up right here. Go for 4, 9, 3 and 2 and walk it back. And you're done. Nice. So now we are nice and warm. If you need more of a warm up, go ahead and take it. We are going to jump right into this first circuit. First circuit is focused on the lower body. I'm going to add a band around my legs. I like using this thicker fabric band for lower body. It is a greater intensity and I'm going to place it about six inches above my knee. Okay. I'm going to start with a banded goblet squat. I'm going to grab my heavy 20 pound dumbbell here and get after holding it goblet style. Points of contact are my collarbone and my sternum. I'm going to sit down into a squat. Down and up. Now if this band bothers your belly, it's Like Robbie nanny. You don't have to have the band on. You can totally do a goblet squat without the band. 45 seconds, goblet squat, and then we're going to go into those lateral walks like we just did in the warm up. 45 seconds on that goblet squat. Are you ready? Because we're going in three, two. Let's go, let's go. So just squatting and standing. Nice, nice. Inhale down. Exhale, stand. I'm thinking about driving those knees out towards my outer three toes. Even though my band wants to pull those knees in, I'm really pushing those knees into the band. Nice. Stand tall. Nice work. I might be questioning how long I can keep this band on with this belly getting into. I'm about 26 weeks pregnant. As we hit that third trimester, I might have to lose the band here. I really like it. It helps fire up the glutes, keep them really active and engaged while I squat. That's what I want to target. I those glutes, activate. Engaged. Big, strong glutes support a nice, strong pelvic floor. Come on. Keep squatting right here for 5, 4, 3, 2, and 1. Nice work. Dumbbell down. We're going to a body weight movement. And those lateral walks, find that nice loaded squat position. Walk two, Walk two. Okay, you can do this with or without the band. 45 seconds. Get nice and loaded. We go in three, two. Let's go. Two to the left, two to the right. I'm just adding those arms, gonna increase the intensity. This is your 45 seconds, right? Move at a pace you can stick with for 45 seconds. Up to you how much you want to raise that heart rate today. This is a strength focused workout. What I like to think about in this movement is driving from the knee. The knee, the knee, the knee. The movement starts from the knee, right? Okay. Push that knee out. Knee drives the movement out. Nice. Use those big, strong outer glutes. Like I said, they support the pelvic floor. Help us move side to side. Very important. Come on. Yes, you can. 10 seconds here, guys. Stick with it, stick with it. You got this. Right here, right here. Go for five, four, three, two. You're out. Stand up. Shake it out. I'm gonna keep that band right on. I'm gonna go back and repeat those two moves. Goblet squat, Pick up your weight. Band on or off. Goblet squat. Feet are parallel planted on the ground. Dumbbells up. We two, let's go. It's amazing how quick that heart rate Gets high. Right? The baby on board. Nice. Inhale down, exhale up. Good chance for you to catch your breath. Super. Setting that strictly strength movement. A little bit more of a strength endurance movement. It's gonna raise my heart rate. Nice. Stay with it, stay with it. You got it, guys. You can go faster than me. You can go slower than me. Grab a heavier dumbbell. This is your workout, okay? Focus. Here is strength training, right? Building strong, strong. Mamas, come on. 10 seconds here. 10 seconds. Keep moving. You got this. Let's go. 5, 4, 3, 2. Give me one more squat, because you can. Nice work. You're going to set that weight down, rest for 15 seconds. I'm gonna grab a quick sip. We go back into banded walks. Back into banded walk. Take the band off if you want. Or keep it on, right? Get that little squat. We're going three, two. Let's go, let's go. Drive from the knee. The knee, the knee, the knee. Push, come on. Push those knees into that band. Yes. You get to take that band off those thighs after this move. Let's go, guys. Come on. We're strong. You are capable. You got this, mama. Just keep moving. Yes, you can make it big, make it big. Move that coffee table out of the way. Oh. Get low in those legs. They're starting to burn. I feel them. They're fired up. They should be. You're halfway. 20 seconds left, let's go. Push it, push it. Yes, you can. You got it. Stay in it. Come on. What would it look like if I said 10 more seconds? 10 more seconds. Yes, you can. Let's go in it together for 5, 4, 3, 2. You're out. Woo. Stand up. Good news. You take that band off. Box is also for assisting with that. Okay, I'm going to transition to this rubber band which I like using for overhead movements. We're going to get into the arms now. Second circuit is arms. I'm going to do arms mostly with a back focus, lateral flexion. I'm going to take this band overhead. I'm going to pull down right, pull down left, pull down right, pull down left, alternating those lat poles for 45 seconds. Okay. If you do not have a band, you could use a longer loop resistance band. You could pull it apart this way, right? Or you could give me a bent over single arm row, rowing on just one arm. That's where we're gonna go next. We'll add on to it. Okay, here we go. One pull on the right. One pull on the left. Get that band up overhead. Thumbs are looped. In we go in three, two, let's go. Pull right, pull left. Nice. Pull, pull. You get to choose how hard this is based on the resistance. You choose. With that band strengthening our lat, that is the largest muscle in our upper body, our back. Super important for our posture. When I strength train, the muscles I'm mostly thinking about as a mom are my legs, my back, my chest. Those are the largest muscle groups where I'm going to get the most bang for my buck. Also super important for my posture, keeping me injury free as a mom with all the movements that I do. My back supports so many of my activities. Also, core. Hello, core. That's super important. Important too. We can't forget about the core. Nice work, guys. Come on, you're in it for 5, 4, 3, 2, and 1. Nice work. Band goes down, dumbbell comes up. You're going to give me a deadlift. Single arm, row, stand. So I'll start with the dumbbell in my right hand. Feet are parallel again. I'm going to hinge row on the right stand, hinge row on the right stand. Three, two, let's go. Hinge row on the right stand. Hinge row on the right, stand. Now, if that's not comfortable for you, find the box, hinge, support yourself. Row, stand. You can find that box, that bench, that couch. Okay, it's one hip HINGINGE One row, one stand. One hip hinge one row, one stand on that row. I'm thinking about pulling from the elbow, elbow to rib cage. Hinge row, stand, hinge row. Nice work, guys. 10 seconds here. Come on. You only got to do each side once on this move. Nice work. Nice work. You got it. Last 3, 2, and 1. Nice trading it out. Dumbbell down. Band is up. Back to those lat pulls, lat pull downs. And then we're going to do single arm stand in row, the left arm. Okay, we go in three, two. Let's go. Pull and pull again. It's that lateral flexion. Focus is here on the upper body, the back. Okay, strength training. Why is it so important for pregnancy? Or why do I strength train during pregnancy? I can tell you so many reasons, but the main being weight gain is a natural part of pregnancy, right? 26 weeks. I'm about 20 pounds heavier than my pre pregnancy weight. That's just where I'm at. Everybody's journey is totally different. If I stop strength training, I would ultimately be my weakest at my heaviest, which leads me available to all those aches and pains, that sciatica, that spd, that low back Pain. Okay. Pelvic girdle pain. There's so much, right? Strength training keeps me strong and healthy as I put on that weight so I can support that growth. Go for 3, 2, and 1. Awesome job. Band is down. Take a break from the band. And we're going to go back into now. I'm going to hold the dumbbell on my left hand. Okay, I'm gonna do that. Hinge, row and stand. I'm not going to use the box this time. We go in 3, 2, 1. So hinge, row, and stand. That dumbbell should be dangling between my legs, not outside my left leg. Inside my left leg. You see, I put my opposing right hand on my belly. Helps me keep my core engaged. That little mind muscle connection. Hinge, row, handstand. Nice. Hinge, row and stand. Awesome job, you guys. Stay with it. Come on. Finishing circuit two. Strong right here. Hinge, row, and stand. You're crushing it. 15 seconds here. Last time on this left arm. Nice work, Nice work. Stay with it. Finish it off right here. Last 5, 4, 3, 2. Give me one more if you can. Awesome work. Nice work. Dumbbell is down. We're actually going to bring it back, actually. We're going into chest, shoulders and core. Chest, shoulder, tricep, core. Staying on that upper body a little bit. But this is actually mostly a core focus. So we did legs, arms, core. You're going to give me. Okay, you're going to give me one push up, one shoulder tap. Like I said, I brought the incline in. I'm going to be taking that push up from an incline. So it's one pushup, one shoulder tap, one pushup, one shoulder tap. Okay, that's what you're going to be doing for the first move. Second move, we're going to go back to that bear crawl hold for that core engagement. Okay, 45 seconds. One push up, one shoulder tap. That's where we go in three, two, let's go. One push up, one shoulder tap. Nice. This is slow and controlled, right? You can always increase your incline. Okay. I like the incline because I still get that full range of motion for my upper body. Okay. Versus dropping to my knees. My belly would hit the ground before my chest would still get that full range of motion. But it takes that extra pressure off my core since I have some existing diastasis recti coming into this pregnancy. Really helpful. Slow and controlled. One push up, one shoulder tap. Elbows are falling about 6 inches from my ribcage. Push ups have never been easy for me. So stinking hard. Stay with it, guys. Yes, you can. Let's go, s. 5, 4, 3, 2, and 1. Thank goodness. We only have to do that twice, right? Push ups are done and out of here. Move number two is that bear crawl hold. I'm gonna come down, I'll show you from the side at first. So I'm gonna do that bear crawl hold. I'm gonna hold for three seconds. Walk back, stand up, come back down, find my bear crawl. We're going. Three, two, let's go. Lift, hold, hold for three, two, one. Walk your hands back. Stand yourself up. Take it back down. Walk out to that quadruped position. Reset yourself on all fours. Inhale, exhale, pull the belly tight. Hold for 3, 2, 1. Walk your hands back. This is slow, methodical core right here. You guys, walk yourself out. This is functional core training. Big inhale, belly drop, exhale, pull the belly tight, lift the knees off the ground and hold. Hold for 3, 2, 1. Walk the hands back. So this is my opinion of the safest to get off the ground during pregnancy. Last one, lift and hold. Hold for three, two, one. Walk yourself up. Lift up and you're done. Nice work. So that I have to remind myself, I know it's so easy, and I'm like picking up magnet tiles to, like, get off the ground like this so I can put that extra pressure like that. Shouldn't be doing that. Cause that sciatica pain if you have it. Here we go. Push up. Shoulder tap in 3, 2, 1. This is my third pregnancy now. I'm just learning this. Learned so much about my body throughout these pregnancies. Getting stronger with each one. How we say I come back from each pregnancy stronger. So if you're fearful that you're never going to get back to where you were, you will. It just takes time, you guys. Consistent effort, hard work, and time. That's why we're keeping strong during our pregnancies right here, right? I will, hands down, say both of my labors were the hardest stinking workouts of my life. Although these push ups are starting to feel pretty dang hard. Last 5, 4, 3, 2, and 1. Holy bananas. Push ups just never get easier for me. Back to that bear curl hold. I'll come to the side again. You're gonna find that quadruped position. We'll do a little belly breath reset between each one. So let's start it. You're in quadrupe. Big inhale, belly drops. Exhale, pull the belly tight, tuck the toes, knees lift off for 3, 2, 1. Walk hands back to feet, drive through the heels Stand up, take it back down low. Squat, walk out. Find the quadruped on all fours. Reset. Big inhale, belly drops. Exhale, belly tight, Lift the knees and hold. Hold for 3, 2, 1. Walk the hands back, drive through the heels. Stand up. Take it back down. Prenatal core training right here, guys. Big inhale, exhale, Pull it tight. Lift the knees and hold. Hold for 3, 2, 1. Walk the hands back. Big drive through the heels. Nice. You're gonna give me one more full one right here. Find that quadruped position. Belly drops, Belly's tight. Lift the knees and hold. Hold for 3, 2, 1. Walk the hands back, drive through the heels, and you're done. Nice work. That is circuit number three. We did legs, arms, core. Now we repeat it. Okay, back to legs, back to legs. We're gonna do one dumbbell. I'm gonna go heavy. We're gonna go sumo squat. We're gonna go back to that hinge position. So heels and toes out. Nice, wide squat. I'm going to hinge. I'm going to row. And then as I stand, I clean the weight up to my shoulders and drop into a sumo squat. So, 1. Get my nice stance here. Hinge row, clean squat, one dumbbell. You, of course, do this with two dumbbells. Okay, again, if this wider stance doesn't feel good for you, go ahead and walk those feet in and do it with a standard squat. I'm gonna go sumo stance with a little bit more inner thigh, outer glute. 45 seconds. We go in three, two. Let's go. Hinge, row, clean squat. Nice. Drop the weight. Hinge, row, clean squat. Awesome job. Big, complex movement here. Hinge, row, and clean squat. Nice. So on that hinge, I'm hitting the hamstrings, the low back, and I'm driving those hips right underneath. That's what's going to drive that weight up to my shoulders. And I'm dropping into that squat. Knees drive out, hitting the glutes, the quads. Nice work, guys. One rep at a time. Find that nice, heavy dumbbell here. Of course, if you wanted to, you can always double up your weight, your pace, your tempo. Come on, keep moving, keep moving. You got this. You got this. Let's go. Drive out of that spot with some power. Last four. Three, two. I'm gonna finish it, because I can. Nice. Last one. All right, dumbbell swings. So I'm gonna walk those feet in. I'm gonna take both hands on this heavier weight, okay? Feet are a little bit wider than shoulder distance. Hike the hips, drive Hike. Drive. Three, two. Let's swing. Some swinging. This is not a squat. There is a soft bend in my knees. This is a hip dominant movement. I'm driving those hips back. Remember, shut that car door with your butt. And I'm not thinking about so much as driving my hips forward as I am driving through my heels to stand tall. Just think about standing tall. If you think about snapping your hips, you'll often overextend at the top and dip into that low back. We don't want you dipping into your low back. I want you just standing tall. Drive through the heels, stand tall again. This is a powerful strength training exercise. Also going to raise your heart rate. 10 seconds. 10 seconds. Come on. You got it. Squeeze those glutes, hammies. They're all working for 3, 2 and 1. Nice. You can set that weight down. Walk it off, recover. Awesome job, you guys. Let's repeat that. Two more deadlifts, clean squat. Sumo deadlifts, clean squat. Add that row if you want to hold the weight this way. Nice and long. We go in three, two. Let's go. Hinge row, clean squat. There it is. Nice. Hinge row. Sit it up to the shoulders. Drop it down. You got it. Hinge row, clean squat. Nice. Big, complex strength training moves. Hitting multiple muscle groups at the same time for a quick, efficient, 30 minute full body strength workout. Also raising your heart rate a little bit too, right. You got it. You got it. Nice work. Stay with it. Hinge row, clean and drop it low. Nice work. Moving through it one rep at a time for 10 more seconds. Nice. 5, 4, 3, 2 and 1. Awesome job. Walk those feet in. Take the dumbbell this way. You could always do the kettlebell if you had one. We're gonna swing it. Feet are a little bit wider than shoulder width. Toes face me. Backstop into the knees in three, two. Let's go. Hinge swing. Okay. My arms are just a vehicle removing the weight. My legs are generating the power right here. Let those legs generate the power for you. Come on. Yes. You can drive through those heels to stand you tall. Hamstrings, glutes, hamstrings, glutes, low back. It's all turned on right here. Strengthening those big primary muscles that support us and our babies. Let's go, let's go. You got this. Yes, you can. Come on. Keep swinging. What would it look like if I said 10 more seconds? 10 more seconds. Yes, you can. We move on to upper body. That's where we go. In 5, 4, 3, 2. Recover. Nice work. You can set that Weight down. Walk it off. Grab some water. Right, four circuits down. You have two left. Two moves in circuit five, one move in circuit six. Okay, we're gonna do bicep curls, shoulder press, biceps curls, shoulder press. I'm gonna drop down to my 15 pound weights. You are going to give me two bicep curls, one push press. I'm gonna do hammer curl, palm facing. So curl, curl, hold, push. Nice. We'll do a strict press. My weights aren't heavy enough to do a push press. You could always do a push press. A little two inch dip. Help the waist get overhead. Two bicep curls, one shoulder press. Okay, 45 seconds of that and then we'll transition to a really fun move for the shoulders and triceps. We go in three, two. Let's go. Curl, curl, hold, push overhead. Nice. Two curls to one, press, curl, curl, hold, push overhead. We kind of get those shoulders involved with the chest. Shoulders are involved in those push ups that we did earlier with shoulder tap. Okay, so we're only going to do one press to every two curls. 45 seconds. Grab some weights here that are going to challenge you. You want to feel challenged. What does that mean? It means the last 10 seconds, maybe. Those last two to three reps should be challenging to complete with good form. Right? We're still strength training. 10 seconds here. Those weights should start to feel heavy. Trying to push those muscles to fatigue for 5, 4, 3, 2, and recover. Dropping down to one weight. Dropping down to my knees as well. I'm gonna come to my knees. Feet are flat on the floor, so shoelaces flat on the floor bring the weight to my shoulders. What I'm doing is I'm gonna hinge, press, and two triceps. We go there in three, two. Let's go. Hinge, drive, bend, extend, bend, extend back to the chest. Hinge, drive, bend, extend, bend, extend back to the chest. Nice. Working the quads, the shoulders core is turned on. And then we're also getting the triceps, back of the arm. Hinge, push, bend, extend, bend, extend. You got it. Nice work. Come on, stay with it. We're absolutely crushing this workout. Let's go. Hinge, push, bend, extend. 10 seconds here. Nice. Make sure you choose that heavy weight I'm gonna get after Those triceps last. 5, 4, 3, 2, 1. Nice work, you guys. Set them down quick. Shake up for the arms. We're gonna repeat those moves. Okay, Two bicep curls and one shoulder pack press. Two bicep curls, one shoulder press. Grab your weights. You're on in five. Here we go. Come on. Three, two. Let's go. Finish. Arm strong. Curl, curl, push. Overhead. Nice lower control. Two curls, one push. Come on. This is it. You got two more. Got one more round of this circuit. Six. One move, one minute. That's what it is. One move, one minute. Glutes and core. Come on. Yes, you can finish off the arms right here. Two curls, one press. Starting to feel heavy up in here. Yes, you can. Yes, you can. Nice work. Starting to add a little bit of those legs on that shoulder press. Come on. 10 seconds. Get it up overhead. Let's go. Last 5, 4, 3, 2, 1. 1. Weight. Nice work. Way to finish, strong guys. Back to those knees. Shoelaces down, weight to the chest. Drop drive, two triceps. That's where we go. Let those shoulders recover. You're on in three. Let's go. Two. Let's go. Drop, drive, bend, extend. Bend, extend. Hover push. So I'm saying hover. I'm hovering my glutes off my heels, working my hips, my quads. Top of the thigh. Nice. Bend, extend. Hover, drive, bend, extend. Taking the legs out of the equation, making the arms do the work on that tricep extension. Starting to get spicy. And everybody is feeling it. Come on. Yes, you can. 10 seconds, guys. Come on. Stay with me. You're almost there. It burns. I know. Five, four, three, two, one. Whoo. Holy bananas. There we go. Shake it out. All right, you guys, final move. It is a glute bridge. If you do not feel comfortable laying on your back for a glute bridge, you're gonna find that bench, that chair, that couch. You're gonna place your upper back on it. You're gonna drop and drive. You're gonna do a hip thrust. Hip thrust right here. So you stay at that nice elevated position. Okay. So I can put my back against the couch. You're gonna go there. Otherwise, if you feel comfortable still laying on your back. I do. I'm gonna put this band. It's only gonna be here for one minute. Six inches above my knees. Again, back to a glute bridge. Lower downward control. Gotta move my mic pack. There we go. All right. Lying on my back. There we go. Feet are planted firmly on the floor. Arms are at my side. I'm gonna lift. Just bridging one minute of glute bridges. That's how we finish. You want to add that open of the band at the top? Go for it. I'll do it. Want the open of the band? One minute. We go into three, two. Let's go. Let's go. Lift, open, hover, Lift open. I'm saying hover because I never want you to let those glutes rest at the bottom. Same thing. If you are in that elevated hip thrust position. Okay. You're not resting at the bottom. You're not dropping out. You're keeping constant tension on those glutes and hamstrings. If you are not feeling glute bridges or hip thrust in your glutes, if you're feeling them more in your hamstrings, walk your heels closer to your booty. Right. Also a good chance to just put your hands on your belly. Check in with babe, say, hey, thanks for letting me move today. I feel so stinking strong after this workout. Nice work. Come on. Stronger together. Yes, we are. You guys are absolutely crushing this. Nice work. Starting to build some fire in those glutes. Come on. What would it look like if I said 10 more seconds till you are done with this workout? Yes. Let's go. Stay with me. Last four, Three, two, and one. Nice job. Just lays down. I'm gonna roll to my side. That nice way to safely get off the ground during pregnancy. I'm gonna take this band off of my legs and we are gonna stretch it out. I am so proud of you guys. That is your full body strength workout. You absolutely crushed it. Grab a quick sip and let's stretch it out. So proud of you. Nice work. I'm gonna use this bench to stretch. You could always do this from the floor. Okay. I'm gonna put my hands on the bench. You could use a couch. I'm just gonna walk away and just hang. Just let the hips hang. It's like puppy dog pose. So my hips are saying hi. I'm just dropping my. My neck is just hanging through my hands. Stretching my back. A really great way to stretch your low back here. Just hanging. You can always sway side to side. Maybe shift the hips side to side a little bit. Nice. If you wanted, you could always walk your hands a little bit closer. And you can put your triceps. Get a nice tricep stretch here. Reach my hands for the middle of my back. Placing my elbows on the bench. Reaching for the middle back. Nice. Opening up those triceps that we just worked there at the end. Nice work. I'm so stinking proud of you guys. Awesome job. Now I'm going to come up to a seated position actually on my bench right here. And I'm going to scoot my butt towards the edge of the bench. Take my legs. Nice and wide. Take my hands to my inner thighs. I'm just going to hinge forward. And I'm going to drop. Alternating shoulder. And drop. Alternating shoulder. Nice little adductor stretch right here. Nice. Just dropping shoulder and shoulder. And now, if you're struggling with sciatica like I am, this seated figure 4 stretch is really awesome. I'm going to pull ankle to knee. I'm gonna sit up nice and tall here. Think about sitting on my sit bones, and I'm gonna sit up nice and tall and think about twisting my shin away from me. So twist my shin away from me. You're gonna feel this nice stretch here. You have sciatica pain. Okay. You want to keep your glutes and your paraphormoris nice and loose, right? They get nice and tight. They can tense up. With that pelvic shifting, it causes that nerve pain that we get with that sciatica shooting pain down the back and into the legs. You're also probably sleeping on your sides. You're sleeping on your hips. It causes your TFL and your hip flexors to tense up a little bit more too. We want to make sure we keep everything nice and loose. Awesome job. We're going to switch it up. Same thing. Other side. Right. We're sleeping on our sides. And cause everything to just get a little bit tighter, a little bit wonky, a little bit funky. Nice work here. Again, twisting that chin away from you. If you want to slightly hinge forward, think about pulling from your sternum forward. So I'm not slouching. Sitting up nice and tall. And just a slightly hinge forward right there. Awesome job. This is exceeded figure four. I'm trying to do this every day. I went and saw my chiropractor, and she's like, you need to stretch your glutes, like, every single, single day. Whether that's pigeon pose, whether that's seated figure four, whether that's foam rolling, your paraphormoris and your glutes. Okay. All really, really, really good things. Nice. Awesome job. Awesome. Now, okay, so we did the glutes. Now you also have to think about the hip flexor. So I'm going to come down to my bench right here. I'm going to bring this leg up, and actually, I'm going to go this way. Go this way. Nope, this is the way I want to go. Keep trying to think about this. Okay. So I'm going to tuck my tailbone underneath me. I'm going to use this bench to support me. I'm going to push into this knee and just give a nice little gentle throw. So every time you stretch one side of the body, the back side. Now I need to stretch the front side which is the hip flexor. Right? Awesome. Switch that other side. I don't want to turn away from you, so I'm just going to go here. Use this bench to support me. Keep me give a gentle twist. If I had a bench over here, I could use it to support me. Little push into me. A little gentle push again. It's really about that tailbone tuck right here. That's going to get that hip flexor stretch. I don't need to be leaning way forward. Just think about tucking that tailbone underneath you. Awesome job. Good. Nice. From here we'll come back to that quadric position, take one more big belly breath together. We'll let the belly drop and then we'll pull it nice and tight and then we'll tuck our toes under, hover that bear crawl, walk our hands back to our feet, stand up awesomely so we don't have any sciatica or SPD pain. I am so stinking proud of you guys. Thank you so much for showing up and working hard during this prenatal strength training workout. If you need more stretches, if you're having lower back pain, sciatica pain, make sure you check out our YouTube channel. We have more pregnancy workouts, more pregnancy friendly stretching routines, all that good stuff. How you can stay healthy and strong throughout your pregnancies, into postpartum and beyond. You can find all that@nourishmovelove.com have an awesome day and we look forward to seeing you soon.