The bottom is the largest muscle group of the body and it's important to strengthen it during pregnancy. The pregnant body is undergoing HUGE postural changes due to the increasing weight of the baby you are carrying in front of you. A strong bottom will help your posture and minimise the risk of developing muscular imbalances that result from these posture changes. Plus a strong bottom is a toned bottom, meaning you don't look pregnant from behind! These two exercises will help strengthen your bottom and a strong bottom is a toned bottom.
Plus - having a strong bottom means you are less likely to experience back ache which is common during pregnancy.
Mini Band Ankle Walks (all Trimesters)
How to:
1. Start by placing a mini band around your ankles or tie a resistance band around your ankles (with so that your feet are just less than shoulder width apart with the band stretched). Stand with your feet parallel.
2. Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again.
3. Repeat this movement for the desired reps or distance.
4. Repeat with the other leg.
5. Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise.
It does take some time to master the subtle lifting of the lead foot and abducting it out to the side. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in.
How to:
1. Start by placing a mini band around your ankles or tie a resistance band around your ankles (with so that your feet are just less than shoulder width apart with the band stretched). Stand with your feet parallel.
2. Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again.
3. Repeat this movement for the desired reps or distance.
4. Repeat with the other leg.
5. Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise.
It does take some time to master the subtle lifting of the lead foot and abducting it out to the side. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in.
Dosage: 2 sets of 10-12
Supine hi
p extension with resistance band (Trimesters 1 and 2 only)
p extension with resistance band (Trimesters 1 and 2 only) How to:
1. Lie on the floor and place a resistance band across your waist and pin it to the floor with your hands.
2. Extend your hips up towards the ceiling keeping your feet and back on the ground.
3. Return to the starting position and repeat.
1. Lie on the floor and place a resistance band across your waist and pin it to the floor with your hands.
2. Extend your hips up towards the ceiling keeping your feet and back on the ground.
3. Return to the starting position and repeat.
Dosage: 2 sets of 10-12
So what do you think? I’d love to hear your comments or answer your questions - post feedback or leave your comments, or feel free to forward this blogpost to your Mummy friends.
Posts
No comments:
Post a Comment