Hi Everyone!

It’s that time again, Workout Time!

Today’s workout combines two older workouts. I actually did this combo twice this week: once last Tuesday with our Boot Camp class, and once yesterday with Jesse. We combined both workouts for one continuous HIIT session, which was about 32-minutes long total.

I did a lot of pregnancy modifications throughout the Tight Stomach Toning Workout. Unfortunately we didn’t have enough time to film the full combo with the modifications, so I posted links to both original videos below.

Some of my modifications:

1. Crescent Plank was performed from a Quadruped (all fours) position with focus on keeping the core engaged.
2. V-Up Hip Lift: I substituted a Wall Sit Pelvic Tilt (Wall sit with knees at a 90 degree angle, and use the abdominal muscles to tilt your pelvis away from the wall. Great pregnancy safe core exercise that engages the Transverse Abs & Pelvic Floor.
3. Side Plank Leg Lift: I stuck to a regular side plank.
4. Toe Tap Situps: Wall Sit Leg Lifts-Alternating Legs and focusing on core engagement.
5. Slow Mountain Climber: I did High Knees Marching, focusing on slow lifts and core engagement. You can also do mountain climbers from an elevated/angled position to decrease abdominal pressure.
6. 1/2 Burpee & Burpee: Modified Wall Burpee.
7. I added a 20 lb dumbbell to my Warrior III on both sides.

I am trying to make sure I don’t put excessive pressure on my abdomen during core exercises so I can prevent Diastasis Recti (abdominal separation) during my pregnancy (as much as possible). There are plenty of core exercises that I limit, although physically I still feel great doing them. Unfortunately, you can follow every precaution to prevent Diastasis Recti throughout your pregnancy and still have it occur during Labor or the end stages of labor, but for most women the gap will close with some work. I will be writing an article specifically about that, I just haven’t gotten around to it yet.

I hope you enjoy today’s workouts!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Or HIIT Style: 10 Rounds of 30/50 with 30-Seconds of Cardio High Knees Between Each Round.
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations.

1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)

Repeat 1-3X
Optional: Pair with 30 minutes of Cardio.

Set Your Interval Timer for 15 Rounds of 30/50.

*30 Seconds of Cardio In Between Each Round

1. Squat Jump
   2. Hip Press-Right
   3. Hip Press-Left
   4. Surrender Squat
   5. Warrior III-Right
   6. Warrior III-Left
   7. Surfer
   8. Supergirl
   9. Marching Glute Bridge
   10. Side Plank-Right
   11. Side Plank-Left
   12. Forward/Backward Lunge Hop-Right
   13. Forward/Backward Lunge Hop-Left
   14. Plie Pulse with Heel Lift
   15. Burpees

Repeat 1-3X