10 Minute Medicine Ball Workout & Labor Training

Thursday, December 10, 2015
Thursday rocks my world. It's just before the weekend starts. Oh the anticipation.
Not that we have anything too exciting planned.
Oh wait. I am getting a prenatal massage on Saturday from the queen of all prenatal massages.

AKA...the massage therapist who helped put me into labor with Aria.

Fun story...
When I was 39 weeks pregnant with Aria, I was having one of those nights where I couldn't get comfortable, I was cranky, I was tired, I felt completely terrible from head to toe...yet I couldn't sleep for the life of me.
All of those feelings...times 100.
I was awake for hours that night.  Finally at about 3am I put in a request online for a massage at 9:30am. She got back to me first thing in the morning, and I was on my way!

She and I talked about how there are some pressure points that can induce labor if my body is ready. I told her to go for it because I was sure I was going to be pregnant for another 2 weeks.
I had the best massage of my life that morning.

Afterwards, I went to the craft store, the baby store, then to Whole Foods. I then proceeded to inhale the food I got from the hot bar, in my car, because I was too hungry to drive the 2 minutes home to eat it.

Then when I got home I snuggled in on the couch and watched Titanic. Wouldn't you know it...my water broke while I was watching Titanic.

I don't anticipate this massage to send me into labor. I don't think my body is quite ready to take the plunge. Sure, sometimes it feels like she is going to fall right out, because of how low she is resting...but in all honestly, I think I have at least another week to go.

Prenatal massage can help women go into labor only if their bodies are ready and if the massage therapist is trained properly on the corresponding pressure points. Additionally, often times a good massage is all it takes to relax a woman enough to let her body do what it's trying to do.

While overall my body has been pretty tired lately...I have been getting these small bursts of energy. They've been great for short, intense workouts. I'm still doing yoga every day, but these little sweat fests have been a really nice way to mix it up.

This medicine ball workout has been exactly what I've needed. It also doubles as one of my Labor Training workouts that I use for myself and for my Prenatal Fitness clients.

What you need to know
This workout is great for prenatal clients as well as not pregnant clients!
I particularly love this workout parentally because it is structured to help train for labor. It's designed to mimic the hard work and rest periods of labor contractions. Hence, why the work period increases through the workout. By training this way prenatally, it'll help you prepare your body and mind for the challenges of labor, as well as build your endurance for labor and birth.

For each exercise, work hard for the prescribed period of time. I mean, really hard. In order to mirror a contraction, you have to really push yourself. Once the time is up, find a comfortable position, close your eyes, concentrate on your breathing and really try to clear your mind, calm your breath, mind and muscles. Then when your rest period is up, work hard for the next period of time.

You can do as many rounds as you would like. Each full round (all 6 exercises and rest sessions) is just short of 10 minutes.

What you'll need
Medicine ball 3-10lbs - I use a 6 pound ball

The Workout

What's your favorite medicine ball exercise? 

Mine tends to change depending on the needs of my body and training. Right now I'm loving the sumo squat with forward extension.

Did you do anything interesting before you went into labor? 

The massage really did it for me...but I do love telling people I was watching Titanic. It seems so fitting.


  1. Looks like a fun workout! I think the chops ARE my favorite medicine ball workout, they make me feel powerful 😉


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