Try these out three days a week to build strength and see your body tone up.
Front squat: grab two dumbbells – 5 pounds, 10, or 15 will do. Place them upright on your shoulders, and squat to at least horizontal.
Deadlift: Place those same dumbbells on the ground at your feet, then keep your back flat, hinge your hips, and bend at knees to pick them up. Hinge your hips back to standing position, keeping stomach in and back straight the whole time.
Bent-over row: Bend your knees a little, and bend over about 90 degrees at hips with back straight, so your upper body is parallel to the ground. Hang your arms down straight. Keeping hips and back still (suck that tummy in!), pull weights up to chest, keeping elbows out.
Chest press: Lie on your back, knees bent. Hold dumbbells above chest with elbows bent and upper arms flat on ground. Press the weight straight above you, hands in line with shoulders.
Dumbbell overhead press: Stand up straight, elbows bent and holding the dumbbells slightly above your shoulder level. Press the dumbbells straight overhead, keeping your stomach tucked in and shoulders square.
Repeat each exercise for two sets of ten at first, but add on sets until you’re completing up to five. For more help in staying healthy for conception, set up an appointment by giving us a call at 717-747-3099 or clicking the link below to schedule an appointment.