Prenatal Workout with Ubarre

Prenatal Ubarre.JPG

This hot mama's name is Kodi Berg and she is the founder of BEST U STUDIO and creator of the amazing Ubarre- a workout tool that also displays in the home as an attractive piece of decorative art. Kodi is now a mother to a beautiful 9 month old baby girl named Lola and she's never looked and felt better! 

 How did Kodi stay fit during her pregnancy? She was able to combine ballet and yoga sculpt moves using her Ubarre as a light weight and balancing tool. As a busy mom and CEO, Kodi is still able to get her workouts in at home thanks to her invention and its versatility. The best thing about the Ubarre is its accessibility. If you don't have time to get to the gym (which can eat up at least 2 hours of your day if you factor in driving and parking time) then you can simply grab your shiny Ubarre off of the coffee table (that's where I keep mine) and get in a quick 20 minute arm or leg workout, then continue about your day. 

If you are expecting or at least 6 weeks post-partum and you don't want to go to a group class where you'll have to modify, you can do some of these simple prenatal yoga moves with the Ubarre in the comfort of your home. These moves are safe for you and baby and help with low back and joint discomfort. The direct link to the Best U Studio website is under resources where you can purchase a Ubarre as well as see videos on more ways to use it. Go get yours and try out these moves below: 

*I recommend the 5 lb weight if you are pregnant or 6 weeks post-partum

20 Minute Prenatal Sequence with Ubarre

Modeled by the beautiful Ashley Grifka in her (soon to be) sweet baby girl's nursery...

SUKHASANA with Breathwork:  Sit in a cross-legged position. Hold the Ubarre directly out in front of you. Inhale. Exhale as you gently twist to the right. Inhale back to center. Exhale to twist to the left, inhale back to center.

SUKHASANA with Breathwork: Sit in a cross-legged position. Hold the Ubarre directly out in front of you. Inhale. Exhale as you gently twist to the right. Inhale back to center. Exhale to twist to the left, inhale back to center.

TADASANA (Mountain Pose) with Core Stabilization : Stand with feet a bit wider than your hips. Hold the Ubarre out in front of you. Relax your shoulders down. Hug your biceps to your triceps. Release your tailbone down as you gently hug baby toward your midline. 

TADASANA (Mountain Pose) with Core Stabilization: Stand with feet a bit wider than your hips. Hold the Ubarre out in front of you. Relax your shoulders down. Hug your biceps to your triceps. Release your tailbone down as you gently hug baby toward your midline. 

UTKATASANA (Chair Pose):  Stand with your feet wider than hip-width. Gently bend your knees. Release your tailbone toward the floor. Hold the barre straight out in front of you. Release your shoulders away fro your ears. Firm your upper arms. 

UTKATASANA (Chair Pose): Stand with your feet wider than hip-width. Gently bend your knees. Release your tailbone toward the floor. Hold the barre straight out in front of you. Release your shoulders away fro your ears. Firm your upper arms. 

TRIKONASANA (Triangle Pose):  Stand in a wide-legged stance. Turn your front toes to 12 o'clock Turn your back toes to 10 o'clock (left foot) or 2 o'clock (right foot). Bring your arms to a "T" holding the Ubarre at the curve. While keeping both legs straight, reach your front hand (with the barre) away from you and tilt down until the Ubarre reaches the ground. Bring your back hand to your hip. (Switch sides).

TRIKONASANA (Triangle Pose): Stand in a wide-legged stance. Turn your front toes to 12 o'clock Turn your back toes to 10 o'clock (left foot) or 2 o'clock (right foot). Bring your arms to a "T" holding the Ubarre at the curve. While keeping both legs straight, reach your front hand (with the barre) away from you and tilt down until the Ubarre reaches the ground. Bring your back hand to your hip. (Switch sides).

PRASARITA PADOTTANASANA (Wide Legged Forward Fold):  Stand with your legs wide apart, toes forward. While holding the Ubarre, gently fold forward until the Ubarre reaches the ground. Have your wrists in line with your shoulders. Gently hug baby toward your spine to avoid over-arching your back. When you create a hammock with your belly, baby is in  OPTIMAL FETAL POSITION  (OFP- baby's spine facing the front of your body). This is a great position if your baby is breach and you want to try and gently encourage her to rotate using gravity. 

PRASARITA PADOTTANASANA (Wide Legged Forward Fold): Stand with your legs wide apart, toes forward. While holding the Ubarre, gently fold forward until the Ubarre reaches the ground. Have your wrists in line with your shoulders. Gently hug baby toward your spine to avoid over-arching your back. When you create a hammock with your belly, baby is in OPTIMAL FETAL POSITION (OFP- baby's spine facing the front of your body). This is a great position if your baby is breach and you want to try and gently encourage her to rotate using gravity. 

GODDESS SQUATS (Dynamic):  Stand in a wide-legged stance. Turn your toes out slightly. Hold the Ubarre directly out in from of you- shoulder height. As you breathe in, gently bend your knees. Exhale to come back up. Repeat 10-12 times. EXTRA CREDIT: As you exhale on the upward motion, access your pelvic floor muscles and draw in and up. 

GODDESS SQUATS (Dynamic): Stand in a wide-legged stance. Turn your toes out slightly. Hold the Ubarre directly out in from of you- shoulder height. As you breathe in, gently bend your knees. Exhale to come back up. Repeat 10-12 times. EXTRA CREDIT: As you exhale on the upward motion, access your pelvic floor muscles and draw in and up. 

JANU SIRSANA (One-Legged Forward Fold):  Sit on a folded blanket with your legs directly out in front of you and toes pointed toward the sky (Dandasana). Using your hands, draw one leg in toward you and rest the bottom of your foot against your inner thigh as your knee relaxes down. Hold the Ubarre with both hands and place the rounded end around your flexed foot. Fold forward to the extent that baby will allow. Bend your extended leg if needed. 

JANU SIRSANA (One-Legged Forward Fold): Sit on a folded blanket with your legs directly out in front of you and toes pointed toward the sky (Dandasana). Using your hands, draw one leg in toward you and rest the bottom of your foot against your inner thigh as your knee relaxes down. Hold the Ubarre with both hands and place the rounded end around your flexed foot. Fold forward to the extent that baby will allow. Bend your extended leg if needed. 

Feel free to intersperse other pregnancy-safe yoga positions in between the Ubarre poses: Cat/Cow, Warrior 2, Frog Pose, Seated Thread the Needle, and of course Savasana on a slanted bolster...

As you can see, the Ubarre acts as a tool for core stabilization, a weight for strength building, a prop for spinal lengthening and even as a strap for stretching resistance. It has so many more uses beyond yoga. When you're ready for a more intense workout, BEST U STUDIO offers a myriad of movement techniques to tighten and tone your body. And let's not forget how pretty it looks on your credenza! Click on this link to be directed to the BEST U STUDIO website where you can order your Ubarre and check out all the fun moves you can do with it. Use my discount code "sparklepop" to save 20% (since 20 weeks is my personal prenatal happy place). Happy Moving!