It’s that time of year, the PSL’s are flowing, the fall decor is hung and pumpkins are all around us!
You may even equate your cute belly to resemble a pumpkin (they come in all sizes, right?!). No need to fret, you don’t need an ACTUAL pumpkin for this workout, however if you want to be festive–run to your front porch and grab a pumpkin before it’s carved!
In this workout video I’m about to break down, I am in my 3rd trimester of my 2nd pregnancy. I was very fortunate to have had 2 healthy pregnancies, I know that is not always the case for all women. Don’t compare yourself to what I or any other woman who is expecting looks like. Just like a pumpkin, you are unique and an individual and what makes you special is how you are different!
Let’s have some fun, shall we? Grab your pumpkins (or don’t) and let’s get to it.
*Reminder: you do not need a pumpkin for this 10 min workout. You can do the entire thing with only your body weight or with dumbbells. When doing any type of exercise, focus on form first, then range of motion and then you can increase speed or add jumps if you are more advanced. Advanced movement is for those of you who have been executing proper form for years and need something extra. It is always best to slow down to speed up with any exercise.
- Squat Overhead Press: Starting with your feet hip width or slightly wider, press your entire foot into the ground (including your heels and toes). Sit your bottom back while keeping your knees behind the toes. If you are more flexible and advanced, you can also slightly turn out your toes. As you squat down, come back up, while pressing the pumpkin overhead just slightly out in front of you as if you were putting something on a shelf. Keep your core engaged- this will help strengthen your core group of muscles and keep the pressure off your lower back. Repeat this for 1 minute.
- Squat Pulses: Starting in the proper squat form as described in the first exercise, pulse your squat 3 times and stand back up. Repeat for 1 minute.
- Reverse Lunge holding the pumpkin at chest level: Reverse lunges are great for stability and building lower body and core strength which is especially great for women who are going to give birth. Start by standing up tall, shoulders back, and holding the pumpkin at chest level. Step your right foot back while bending your left knee and keeping your knee behind the toes. Your right knee should bend down to the ground, and be in line with your hip and shoulder. Repeat on the other side, alternating your reverse lunges for 1 min.
- Chair squat overhead press: Keeping your feet together in a parallel position, squat down while sealing your inner thighs together, keep the pumpkin at chest level and as you stand up press the pumpkin overhead as you are putting something on a shelf, and not behind you. This full body exercise will get your heart rate up, while increasing strength, which means a better caloric burn and you will feel your heart rate increase. Repeat for one minute.
- Curtsey lunges with pumpkin tap (stability): Curtsey lunges (or bowler’s lunge) are great exercises to increase strength in your lower body, and core. Because of the nature of the exercise, you will be increasing core strength while alternating sides. These are great for mothers in preparation to give birth. Starting standing up tall, shoulders back, chest lifted, and core engaged. Step your right foot behind you on an angel towards the left side, bending both knees, mimicking a “curtsey.” Depending on your upper body weight, it might feel good to slightly lean forward, keeping your spine neutral and core engaged. Let the pumpkin be on the floor and use it as a central focal point. Repeat for 30 seconds each side.
- Alternating Side Lunges with an optional tap in: Start standing up tall with your feet under your hips. Stepping your right foot out to your side, bending your right knee and keeping your left leg straight. Make sure to keep your knee behind your toes. Repeat on the left side. This exercise will help strengthen your lower body, especially your glutes. In addition to strength, these lower body exercises help get your heart rate up, which will cause your body to burn more fat. Repeat for one minute.
- Power Knee with Pumpkin: This is another core strengthening exercise that will help strengthen your lower abs and could help with lower back pain during pregnancy. Reminder, this one is a bit more advanced, especially for pregnant women. Standing on your right leg, slightly bend the right knee, and pull the left knee in towards your chest or core. You can add more by holding the pumpkin out with both arms, and as you pull the pumpkin into your knee you are also working on your shoulders and back! Repeat for 30 seconds on one side and 30 seconds on the other.
- Square with Balancing Pumpkin on Right shoulder (repeat on left side): Load the pumpkin on your right shoulder, and set yourself up for a proper squat…. By loading weight on one side of the body, this forces your core to work off balance and get you in alignment, which will strengthen your entire body. Repeat the squats on the other side. 30 Seconds on one side and 30 seconds on the other.
- Calf Raises with Pumpkin on Head: Carefully hold the pumpkin with both hands above your head. Engage your core and lift your heels off the floor. Repeat for one minute.
Benefits of this workout
When you train these large muscle areas of your body, you typically work more than one part of the body at once which causes your heart rate to increase which will make your body burn more calories. The more you focus on strength, the more calories you burn, the leaner and more efficient your body will work (not to mention how it will prep your body to hold your baby!)