Not all exercises continue to work the same during pregnancy.
Once the body starts to physically change you may notice that some exercises feel awkward or create pressure in unnecessary places like the abdomen and pelvic floor.
While exercise modification is necessary for some exercises, it is also important to be aware it is beyond just choosing this exercise or that. It is being aware of your tendencies during exercise, everything from breathing to alignment to how your body feels during and after exercise.
Today I put together 3 pregnancy friendly glute exercises.
Training glutes during pregnancy is especially important to help enhance low back health and keep your pelvis in a more neutral position. Your pelvis can have the tendency to want to go into an anterior tilt due to baby growing which may cause more stress on the low back.
Training glutes will help optimize core stability as your belly continues to grow.
Here are 3 exercise to add into your pregnancy routine.
- Side Lying Leg ABuction
This exercise can be done on a bench, a bed, or even on the ground. The bench or bed will add a greater range of motion for the leg which in turn will add more work.
Once on your side ensure you are in a neutral position with the low back. Extend your top leg and medially rotate from the hip. This means turning your toes downward but be sure the motion is coming from the hip not just the foot.
Lower the leg down as far as your position will allow. If you leg is hanging off a bench or bed the range will be greater. Lift up as high as you can stabilize the leg in line with your body and then lower back down.
Repeat for 8-12 reps on each side.
2. Hip Thrust
This can be done off a bench or even a couch. Position your body with your shoulder blades against the edge and you hips off the ground. Take feet about hip distance apart.
Lower your hips down to the ground and lift as high as you can without overarching your low back, gently engaging your glues.
Keep your chin nodded throughout. Surprisingly this will help you keep a better neutral position in the low back which will help you better engage your glutes and protect the low back.
3. Kettlebell or Dumbbell Deadlift
The deadlift is a great glute exercise in general but the belly will definitely start to get in the way of the traditional version. No problem. Just take a wider stance which is sometimes referred to as a sumo stance.
I like to start this deadlift from the top, feet slightly wider than shoulder distance with toes turned out just slightly. Hinge the hips back as the weight drops between the legs. Shoulders stay back and low back remains in neutral. Stand back to the top.
Try adding these exercises into your routine and let me know how it goes.