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MOVE YOUR BODY FOR BABY, BABY!

Back Bend

Partnering up for a workout when your expecting is a great way to stay motivated and to bond with your baby and partner.  If you’re pregnant, you’re already watching your diet carefully, getting plenty of rest, and preparing yourself for the arrival of your new baby. What better way to set the tone for a healthy and supported pregnancy than to work out with your partner?  This two-person workout has benefits that go beyond strong and supple muscles. With all of the mysteries and unexpected surprises of labor, delivery and beyond, using your partner for strength, balance and support can be very empowering for both of you.  Keep a water bottle nearby - hydration is incredibly important during all stages of your pregnancy – and especially during a workout.

 

THE WARM UP:

Perform each of these four basic movements for one minute.

 

Chest Opener – With arms straight, palms up, open out to the side as far as possible leading with thumbs and squeeze shoulder blades together. Leading with pinkies, swing arms to the front, crossing hands if necessary.  Open and close for a minute.

Side Bend – Reach one arm up and overhead, the other arm down towards opposite hip, alternate for one minute.

Hip Circles – Soft bend in the knees, push hips forward, side, back, and to the other side in a smooth, fluid circle. One minute each direction.

Cat-Cow – On hands and knees, exhale as you push into floor, tuck pelvis, and press back to the ceiling.  Inhale as you scoop back and lift chin.

 

TEAMWORK WORKOUT:

Perform each of these exercises for one minute each, three rounds. Rest for one minute between rounds.  Inhale to prepare, and exhale to execute each movement.  Work with moderate, but steady intensity throughout.  Drink water between each round.

Body-Weight Squat – 60 seconds

Stand facing your partner at arm’s length with slightly feet wider than hip-width apart. Grasp your partner’s forearms. Maintaining a secure grip, lean back slightly as you both squat down until your thighs are about parallel to the floor. Pause for three seconds and slowly return to the starting position.

Side Lunge – 60 seconds

Stand facing your partner at arm’s length, grasping forearms, straddle position, feet parallel. Slowly bend your knees into a side lunge, till your thigh is parallel to the floor. Pause for three seconds, and slowly return to the starting position. Switch legs and repeat.

Double Bridge – 60 seconds

With legs bent and feet flat, lie toe-to-toe with your partner. Press the sole of your left foot against your partner's right foot, extend legs up toward the sky. Lift your hips so your bodies form straight lines from your bent knees to your shoulders. Hold for a second and slowly lower. Your quads get an extra workout when you and your partner press the soles of your feet together. Repeat for one minute, and switch legs.

Reach-and-Touch Plank – 60 seconds

In plank position, head to head with your partner, tuck your pelvis, and lock your legs. Reach forward with your right hands at the same time to touch your partner’s left shoulder, keeping torso stable. Switch arms.  If necessary, this can be performed with knees on the ground.

Push-Up – 60 seconds

Start head to head with your partner in a modified push-up position (your partner will be in full plank). Bend your arms to lower your body toward the ground, push back up to the starting position, lift your right hand, and tap your partner on the left shoulder. (Your partner should do a full plank push up and taps your left shoulder with her right hand.) Switch hands each time.

THE COOL DOWN

Perform each of these gentle stretches for one minute.

Back Bend

Child Stretch

Back and Hamstring Stretch

Straddle Stretch

Side Stretch

 

Looking for another great Mama-licious workout?  Click Here

The Prime Method workouts incorporate elements of Pilates, yoga and martial arts, and include a WARM UP and COOL DOWN. You'll need your doctor's approval to start exercising, but we recommend using the modifications for Level One during pregnancy.  All of The Prime Method workouts are designed to strengthen and open your hips, keep your back strong, your chest toned, and your limbs supple and firm. You'll need to pay careful attention to your range-of-motion in all of these exercises; an increase in joint laxity is common at different stages of pregnancy and after.  The Prime Method Nutrition plan is balanced, nutrient dense, and plant-rich, and includes many options.  

 

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