20 skater lunges
10 tricep dips
:30 - 60 sec plank hold
4 Rounds today, targeting a full body workout. Start with some cardio - walk, bike, row, run (if it’s still comfortable and you’re not experiencing heaviness at your lower abs or pelvic floor!) and aim for about 2-3 minutes of cardio work.
Then 20 skater lunges (10 per leg) - keep one leg planted (ex - R leg) then bring your opposite leg back and behind the planted leg, and lower down into a lunge. If jumping or more dynamic movements are still comfortable, you can amp these up by jumping from side to side. Or, if you're not jumping, but want more challenge, switch to a back foot elevated split squat. Not comfortable with the skaters? Regular lunges, squats, stairs are good subs.
10 tricep dips - off of a couch, chair, bench, etc. You can do these with knees extended, heels on the floor, or knees bent with feet flat on the floor for extra support. Or switch to bent over tricep kick-backs, skull crushers, or banded tricep extensions.
Finish each round with a plank hold of some type - front or side plank with narrow or wider base, from knees, inclined at chair or wall. For me, at this point, only modified side planks are comfortable - otherwise it feels like my lower abs are stretching too much and I’m seeing coning / doming down the middle of my abs. (*Yes, at 36+ weeks of pregnancy I absolutely have a diastasis (or separation) of my rectus abdominus (or “6 pack”) muscles. Research has shown that this is true for 100% of pregnant women at 35 or more weeks of pregnancy. So don’t get stressed out about “avoiding DR.” I know it’s a huge buzz word and there are lots of “prevent diastasis” programs right now, but it’s just not physiologically possible. Diastasis is your body’s way of accomodating your growing baby. That being said, you also don’t want to ADD stress to that fascia (connective tissue) which is between the separating rectus muscles. So if you see coning / doming / whatever you want to call it, change your position, lower the weight, etc. *Ok, rant over, but seriously - reach out with questions if you want to talk about this more!).