- Eco Souk
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.