I’ve got days left until Baby J’s arrival date (or is it really a departure date?) is officially here. No way of knowing when he’ll actually make his great escape. I mean grand entrance. Anyway, I have a confession to make.
I’m so not into exercising right now!
Even though I feel better when I’m active throughout the day…
Even though I know it will help me in labor and delivery…
Even still…I’m tired. I feel heavy. I’m about to pop, dammit.
Keep It Movin’ Mama!
Whining over…we now move on to the “let’s do something about this” portion of today’s programming.
When I’m struggling to get something done, my approach is to make a new plan. Something I can manage. Something I can get excited about. Something really simple.
This last month I knew I was struggling to stay active throughout the day so I thought, “Why not make a baby countdown workout calendar?” While the idea didn’t come to me until I had maybe 15 days to go, I figured I’d make it a 30 Day countdown to share with other moms-to-be.
I’ve been doing a little something every day now. I can honestly say it’s making light activity in the final days of pregnancy more fun. Do an exercise, cross off a day, know that baby is on his way!
If you’re approaching your last month of pregnancy and struggling to keep moving every day, try this out and let me know how it goes!
Free Printable Workout Calendar
For the exercises below you can adjust your number of sets or reps based on your fitness level. Here are some examples of how to switch it up:
- Reps for left & right movements. 30 Lunges can mean 30 for the right and 30 for the left leg. Alternatively, you could scale down and do 15 on the right and 15 on the left for a total of 30.
- Add another set. If 13 calf raises doesn’t feel good enough, then do 2 or 3 sets. Make sure you take a little shake break between sets so your muscles can relax. Or, you can spread your sets out throughout the day.
- Add or remove weights. You can add hand weights to exercises like lunges, squats, or even stairs. You can also remove weights from exercises like shoulder presses or Romanian deadlifts and use water bottles instead.
Exercise Video Gallery
Watch these short videos to see the exercises in action (and me at 38 weeks).
Refer to the notes below for variations and modifications.
Day 30 | Lunge variations: Standing or walking lunges.
Modifications: Do quarter (or shallow) lunges.
Day 29 | Squat variations: A wider stance may give more room for the belly.
Modifications: Do quarter (or shallow) squats. Squat over chair for reference.
Day 28 | Standing Leg Lift variations: Arms overhead or at side.
Modifications: Stand against a wall for support.
Day 27 | Shoulder Press variations: Military press with elbows out to the side.
Modifications: Stand or sit. Use hand weight or resistance band.
Day 26 | Clamshell variations: With or without resistance band.
Modifications: Place pillow under waist for support.
Day 25 | Hands & Knees “Baby Hug” variation: After drawing in your lower abdominal muscles, lift your knees off the ground and hold Bear Pose for 2 or 3 seconds.
Day 24 | Banded Side Step variations: Hands on hips or arms overhead.
Day 23 | Push Up variations: Hands by chest or out wide. From knees or toes.
Modification: Incline push ups make more room for the belly.
Day 22 | Side Lunge modifications: Do quarter (or shallow) lunges.
Day 21 | Tricep Dip modifications: Straight legs (harder) or bent (easier).
Day 20 | One Arm Row modification: Lean on chair or bench for support.
Day 19 | Romanian Deadlift modification: Only bend forward as far as is comfortable.
Day 18 | Lateral Leg Raise variations: Arms overhead or hands on hips.
Modifications: Use chair for support.
Day 17 | Goblet Squat modifications: Widen your stance. Use chair for reference.
Day 16 | Single Leg Balance Reach modifications: Close your eyes!
Day 15 | “Baby Hand Off” modifications: Sit or stand.
Day 14 | Twisting Lunge variations: Standing or walking lunges.
Modifications: Do quarter (or shallow) lunges. Add weights.
Day 13 | Calf Raise variations: One leg at a time or both at once.
Day 12 |Hands & Knees Donkey Kick modification: From Table Pose with knees on the ground (easier) or from Bear Pose with knees lifted (harder).
Day 11 | Ballet Squat Heel Raise modification: Use chair for support.
Day 10 | Brisk Walk variations: Running or jogging also work.
Modifications: Do three 10-minute walks throughout the day
Day 9 | Squat to Press modifications: Wide stance. Quarter squats. With or without weights.
Day 8 | Lunge with Curl variations: Standing or walking lunges. With or without weights.
Day 7 | Step Up with Arm Raise variations: Use a higher step/box. With or without weights.
Day 6 | Stair options: One “set” doesn’t have to mean one floor. If you’re at a stadium, count out 10 to 20 steps as a set. If you don’t have stairs, you can step up and down on a curb or box 10 to 20 times as one set.
Day 5 | Wall Sit options: Stand and shake out your legs between sets. A 15 second wall sit hold may not burn on the first set, but probably will by the fifth. You can always hold longer!
Day 4 | Leg Extension modifications: If getting down on your hands and knees is a challenge, you can lean over a table and extend your legs behind you as well.
Day 3 | Side Lying Bicycle Kicks modification: Place pillow under waist for support.
Day 2 | Rotator Cuff External Rotation variations: Standing or sitting.
Modifications: With or without weights.
Day 1 | One Of Each Movement options: If baby hasn’t arrived by now, repeat one rep from each day of the countdown calendar! Remember to do both the left and right side as one rep for any movements like lunges, donkey kicks, or side steps.
Still no baby?
Has your due date arrived and there is still no baby?
Work your way back through the calendar! I bet that’ll get the baby moving. 😉