#Couplesgoals: In it together
Exercising with someone else is always a lot more motivating than going it alone. Join forces with your partner for a fun, safe workout for both of you.
PASS THE BALL – SIDE TO SIDE DO THIS FOR 2 SETS OF 8 REPETITIONS
Stand back to back with your partner, about 50cm apart. Your feet should be hip-width apart and your knees soft and slightly flexed. Holding the ball away from your body, quickly rotate to your right, passing the ball to your partner as they rotate to their left. Pause for a moment, then your partner takes the ball and rotates to the other side, as do you in order to receive the ball on the other side. Do this for two sets of eight repetitions. This is a great torsorotation exercise.
BALL FIGHTING DO THIS 8 TO 12 TIMES
Stand facing one another at a comfortable distance apart, with your knees bent gently. Hold a large exercise ball between the two of you, hands on either side in the middle of the ball. Place your hands one just above and one just below your partner’s hands. Now, press the ball to one side as your partner presses the ball in the opposite direction. Hold the position for a few seconds, and then push in the opposite direction to them in order to resist. Remember to breathe throughout the exercise.
LEG WORK DO THIS 8 TO 12 TIMES
Grab two chairs and sit on them facing each other. Maintaining a good posture, place your knees just inside your partner’s. Your legs should be parallel against each other. Then press out firmly against their knees as they resist you by pressing inward against your knees. Be sure to coordinate the movement to derive maximum benefit. Do this eight to 12 times, and then change the position of your legs to the outside and theirs inside. If this hurts your pubic bone, do not do the exercise.
DOUBLE SIDEWAYS STRETCH PAUSE AND HOLD THE STRETCH FOR 8 SECONDS AND REPEAT ON THE OTHER SIDE, BY CHANGING SIDES WITH YOUR PARTNER
Stand side by side, legs slightly more than hip-width apart. Place the side of your foot against your partner’s foot. Clasp your hands at hip level and then, bending the knee of the outer leg and straightening the knee of the inner leg, lift the other arm up and clasp your partner’s hand above your head. It’s vital that you contract your abdominals tightly when you do this and that you breathe throughout the exercise.
BALL SQUAT DO THIS 8 TO 12 TIMES
Place a large ball between you. Make sure it is a comfortable height for both of you. Do not lean too far into the ball, but try to keep your weight evenly distributed between your feet, and your body posture as straight as possible. Your feet should be slightly more than hip-width apart. Place your hands on your thighs. Breathe in (slowly) and then breathe out as you bend your knees and sink together towards the floor. Do not drop your bum below the level of your knees. Pause as your bum reaches a level just above your knees. Breathe in and out, and push back up to the position you started in. This can also be done on your own with the ball against a wall.
CENTRE TO CENTRE DO THIS 8 TO 12 TIMES
This is a safe and effective abdominal exercise to do while you are pregnant. Sit cross-legged, back to back against your partner. Place both hands on either side of your belly. Focus on your belly button. Now, using your abdominal muscles, imagine pulling your belly button back towards your spine. Your partner will do the same thing. Be sure to breathe out as you do this! If you are doing the exercise correctly, you will feel your partner’s back pushing into yours, and they will feel yours pushing into theirs. ●