BOSU® Balance Trainer Prenatal Workout

During pregnancy, your body will experience a multitude of changes, adjustments and challenges. With your center of gravity shifting and the presence of relaxin (a hormone which loosens your joints), your body may start to not feel like your own. BOSU® Balance Trainer exercises are a perfect addition to your strength training routine as they offer opportunities to safely create the stability your body needs during pregnancy.

When performing these Balance Trainer exercises, be mindful of your current stability and strength, and only perform the range of motion that feels stable for you. Every person will feel each exercise differently, depending on where you are in your pregnancy, so it's important to listen to your body. The reps are merely suggestions. Perform the number of repetitions that challenges you, but doesn’t take you to the point of exhaustion.

1. Low Impact/Walking Burpee (Platform Side Up)

With the platform side up, start by lowering into a deep, wide squat and place your hands on the handles at the edge of the Balance Trainer. Hold onto the edge as you either walk or hop your feet out to a plank position. Pause for a moment in plank. Walk or hop your feet back into the wide squat and stand up holding the Balance Trainer. Optional: Lift the Balance Trainer overhead when you stand up.

Perform for 30 seconds at your own pace

2. Lunge with Front Foot on Dome (Dome Side Up)

With dome side up, place one foot on the top of the dome and extend the other back into a split stance. Lower down into a lunge by bending both knees and letting your back heel lift. Pause at the bottom, then return to your start position.

Perform 15-20 reps and then switch legs

3. Plie Squat with Foot on Dome (Dome Side Up)

With the dome side up, stand in a wide stance with one foot on the center of the dome and the other on the floor. Lower into a plie squat. Pause at the bottom, then stand back up to your start position. Be sure the knees track in the direction of the toes.

Perform 15-20 reps and then switch sides

4. Bird Dog (Dome Side Up)

With dome side up, get on all fours with one knee on the center of the dome and the other leg extended and lifted behind you. Place both hands on the floor in front of the dome. When you feel balanced in this position, lift the opposite arm and hold for a few seconds. Avoid letting your lower back sag.

Repeat for 15-20 reps and then switch sides

5. Hip Bridge with One Foot on Dome (Dome Side Up)

With dome side up, lie on the floor with knees bent, one foot on the floor and the other on the center of the dome. Keeping your hips level and hands on the floor, extend up into a hip bridge and then release slowly back down.

Perform 10-15 reps and then switch legs


NOTE: You should consult your physician or other healthcare professional before starting this or any other fitness program. 

Farel Hruska is the Pre/Postnatal Fitness Director for FIT4MOM, and has nearly 20 years as a personal trainer, group fitness instructor and educator.  

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