Glutes For The Win

Our bodies go through some pretty big adjustments during pregnancy due to the more hidden impact of hormonal changes coupled with the more obvious growing tummy and breasts.

As our abdomens grow and our centre of gravity moves, it's very common for our glute (or bottom) muscles to largely switch off or become lazy. Maintaining strong glute muscles can be a vital part in ensuring reduced lower back pain, hip flexor discomfort and can even help strengthen our pelvic floor.

With some simple exercises we can help keep our pregnancy and postnatal recovery an all together more pleasant experience, a career in twerking doesn’t need to be lost!

Here's some suggested glute exercises that are safe to do throughout your pregnancy.

Reverse lunge

Start in a standing position with your feet hip width apart

Keep your chest high and look forward

Turn on your pelvic floor by pulling in your pelvic floor muscles

Lunge one leg behind you so both your front and back leg are bent

Only lunge as deep as is comfortable

Return your back leg back to the starting position

Repeat, alternating legs each repetition

You may find it useful to put one hand on the wall or chair to help balance yourself

Aim for 10 reps on each leg

Curtsy Lunge

Start in a standing position with your feet hip width apart

Keep your chest high and look forward

Lunge one leg behind and to the side of your forward leg, as if you were doing a curtsy

Only lunge as deep as is comfortable

Return your back leg back to the starting position

Repeat, alternating legs each repetition

You may find it useful to put one hand on the wall or chair to help balance yourself

Aim for 10 reps on each leg

Squat

Start in a standing position with your feet hip width apart

Keep your chest high and look forward

Turn your pelvic floor on by pulling in your pelvic floor muscles Squat down to no lower than 90 degrees but stop where feels right for you

You may find it more stable to squat onto a chair only letting your bottom touch down briefly

Alternatively you could hold onto the back of a chair for support as you squat

Squeeze your glue muscles as you stand back to the starting position

Aim for 10-20 reps

Bent Pulse

Start in the all fours position with your hands under your shoulders and your knees under your hips

Pull your abdomen in as though you were trying to bring your baby closer to your spine

Lift one leg to 90 degrees so the sole of your foot is pointing up

Lift your leg higher then back to 90 degrees in slow controlled pulse movements

Do 10-20 reps on each leg

Fire Hydrant

Start in the all fours position with your hands under your shoulders and your knees under your hips

Pull your abdomen in as though you were trying to bring your baby closer to your spine

Lift one leg to the side of your body like a dog would cock their leg

If you are having any pelvic discomfort or symphysis pubis pain this exercise is not suitable

Return to the starting position

Do 10-20 reps on each leg

Before exercising in pregnancy please always get the approval of your health care provider first. It is always best to workout with a trained professional to ensure your exercises are safe and effective.