GLUTES! My fave body part to train. So important for everyone – especially for my pregnant gals and mom crowd.
You do not want to lose your bums in pregnancy, mama’s. It really can affect your core and floor function, so let’s build them up (or back up).
• Strong glutes are extremely helpful for keeping your body feeling well through the end of pregnancy, plus will help to keep the pelvis in good alignment which is helpful for baby’s position.
• Strong glutes are a great preventative measure (injury prevention for the back, hips, knees) and will help you lift more weight in your workouts (even your upper body exercises).
These exercises are ones you’ll see in my workouts programs for myself and the pregnant and postnatal crew in To Pregnancy & Beyond.
Exercise 1: Reverse Hypers
How to do it: Stand really stable over the front leg, slightly leaning forwards. Extend the back leg full straight behind you by squeezing through the glutes and hamstrings. Slight bend in the standing leg the whole time.
Watch it here:
When to do it: Perform 1-2 times per week for the next 4 weeks, for 10-15 reps each side.
Exercise 2: Seated Hinged Abductions (thank you to Bret Contreras for this variation!)
How to do it: Put a resistance band or mini band under the knees. Hinge forward from the hips. Drive outwards from the hips and knees, squeezing from the glutes.
Watch it here:
When to do it: 1-2 times per week for the next 4 weeks, for 15-20 reps.
Exercise 3: Elevated Reverse Lunges
How to do it: Stand on an elevated surface (start no higher than 1 stair height). Step back into a reverse lunge. Pull yourself back up to the top strongly from the front leg.
Watch it here:
When to do it: 1-2 times per week for the next 4 weeks, for 8-12 reps each side.
More glute strength = less stress to the body brought to you by pregnancy and mom-ing!
Jess
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