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4 Moves to Engage your Whole Body

Updated: Apr 27


These moves can be done with or without weights and can be modified as needed for different stages of pregnancy and postpartum. They are also great for days that you don’t have a lot of time and need to squeeze in a quick workout with just a few moves that give your whole body a workout!


1. Deadlift to Fly


a. Start with your feet about hip width apart and a dumbbell in each hand

b. Keeping your back flat, hinge at the waist and bend forward as far as you comfortably can, reaching the weights towards the floor

c. Raise back up to an angled position and then pull your arms straight out and back into a fly

d. Stand all the way back up into the starting position

e. Repeat 12-15 times

2. Squat with March and Press


a. Begin with feet about shoulder width apart and a dumbbell in each hand

b. Lower down into a squat, keeping your knees behind your toes

c. Come back to standing and then raise your right arm into a press while simultaneously bringing your left knee up to a 90 degree angle

d. Return to stand and then lower down into a squat again

e. Come up to standing and raise your left arm into a press while bringing your right knee up into a 90 degree angle

f. Repeat 10-12 times on each side

3. Front Lunge with Dumbbell Pushout


a. Start in a standing position with one dumbbell held with both hands

b. Step forward with your right foot and lower down into a lunge

c. While holding this position, push the dumbbell out with both hands straight out from your chest

d. Hold here for a count and then bring the dumbbell back to your chest

e. Pushing through the heel of your right foot, return to standing

f. Repeat 10-12 times on each side

4. Reverse Lunge with Curl


a. Begin in a standing position with one dumbbell in each hand

b. Step your right foot back and lower down into a lunge

c. While holding he lunge, curl both arms up and back down

d. Pushing through the heel of your left foot, return to standing

e. Repeat 10-12 times on each side

Working out during pregnancy and postpartum can be difficult, especially if you have other children. Compound movements are a great way to engage your whole body in an exercise and get a quick workout in with just a few moves. Give these a shot today!

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