Quick, Cool, and Cardio

Your body needs to warm up, both for a longer workout or just to get back in the groove of exercising again. This option will give you some light cardio and fluid movements that incorporate stretching to get your heart and muscles warmed up. It even incorporates several major muscle groups, which is a great way to get yourself in shape to help conceive! This warm up will take about five minutes, and you don’t need any equipment.

The routine includes 10 exercises, each for 30 seconds.

  1. Speed skating with pull downs: Step lightly from side to side, tapping your foot behind you. Simultaneously lift both arms straight overhead, and as you step back, pull your arms down straight and stretch behind you.

  2. Slow rocking butt kickers: Step from side to side at a steady pace, kicking foot up toward rear for each step.

  3. High knee pulls: Pull one knee up toward your stomach, alternating legs. Then add in arms, reaching up overhead and pulling both arms down so that your elbows and knees are near your core at the same moment.

  4. Arm swings and sideways step: Similar to the first exercise, incorporate the speed skating steps, but swing your arms out to the side and then cross them in front of you.

  5. Torso twists and knees: Twist from side to side four times, then bring one knee up to meet the opposite elbow, switching knees each set.

  6. Jog in place: to get your heart rate up, you can even jog with high knees in place.

  7. Bodyweight squats: Keep your butt back and your weight in your heels as you squat, trying to get your thighs to be parallel with the floor.

  8. Front kicks: Kick one leg at a time high and in front of you. Focus on keeping your core tight to stay balanced and work your abs.

  9. Boxer shuffle: Shuffle from side to side quickly, staying light on your feet.

  10. Cross-toe touches: Reach down and touch the toes of your foot with your opposite hand, with a small squat as you go.

Once you’ve completed this workout, you can move on to something more challenging, or save this for another day to repeat again. Even if you think you might have conceived, or are unsure of how much strenuous working out is too much, this workout is a perfect fit.

If you’d like to talk to someone about other ways to make healthy choices to become pregnant, please feel free to call us anytime at 717-747-3099 or click on the button below to schedule an appointment.


Dr. Melanie Ochalski

P.S. If you are ready to start learning more about your options, check out our free webinar by clicking here.

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