It almost feels like a throwback to the '90s, complete with vintage-looking workout gear worn by the women in the video! Denise is known for her peppiness and upbeat attitude, so if you need a personal cheerleader to get you moving, Denise might be your gal. This video is great for anyone who likes classic aerobics. You can do this video at your own speed, and omit any moves that are too challenging, depending on your fitness level and stage of pregnancy. The 20-minute workout focuses on core movements that are quite common in aerobics, and all moves are adapted for pregnant women. In 2013, she added a prenatal dance video workout to YouTube, which has been viewed over 2 million times. She's published several fitness-related books and has starred in many home-workout video titles. Pregnancy Cardio Dance With Melinda Pedersenĭenise Austin is quite well known in the fitness and exercise world. RELATED: Step Out Of Your Comfort Zone & Try Belly Dancing While Pregnant The goal is to maintain a good low to medium-intensity workout, without feeling like you're totally drained at the end. The most important component of an at-home pregnancy workout is safety, so make sure that you aren't overexerting yourself as you get down! Keep water close by at all times, and stop for small breaks whenever you need them. With several different styles to choose from, there is no shortage of options for all tastes. YouTube has specialized channels to help guide you if you are looking for a prenatal dance routine to do at home. The good news is that there are plenty of online resources for pregnant women who enjoy doing aerobic dance workouts. Now that many health and exercise facilities are closed or operating on a limited schedule, many women opt for doing their exercises at home, or finding activities that can be done in nature. However, all of these should be used with caution since they can lead to injury.Staying fit and healthy during pregnancy is important, and there are plenty of ways to do so at home. You can make it more difficult by using ankle or hand weights and incorporating arm movements. Some classes use jump ropes, resistance bands, and kettlebells. If and when you want more cardio, add arm movements into the routine. While you’re learning footwork or working on your cardio and stamina, keep things simple by holding your hands on your hips or at your sides. Start in a beginner class until you get the hang of it and want to advance your practice. Make sure you have a solid handle of the footwork before adding in anything extra. If a move requires you to step further back, press into the front of your foot. When stepping down, place your feet no further than one shoe length away from the platform and press into your heels for shock absorption. Step softlyĭon’t pound your feet when stepping. Place your entire foot on the step without any part hanging over the edge. This prevents you from putting too much stress on your lower back. Press firmly into your grounded foot as you lift the other to step up. To step up, bend from your ankles rather than your waist. Keep your chest lifted as you draw your shoulders back and down, tucking your pelvis slightly under. Maintain good posture and alignment by gently engaging your abdominals and gluteal muscles. Use a height that doesn’t cause your knee joint to bend more than 90 degrees when your weight is on this leg. Lower the height if you experience pain or discomfort. The height of your step can range from 4 to 10 inches high depending on your fitness and skill levels. Step and move with the same amount of purpose as if you were stepping up. Remember, you can also leave out the raised surface and do these moves on the ground.
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