With the right body awareness, education, and daily movement, pregnancy can be comfortable and alignment can be maintained close to normal even with the shifts in the center of gravity.The key is to move with awareness, release tension around the pelvis, and ensure that you work on the *glutes* throughout pregnancy.
The pelvic floor and the glutes love working together, but their working relationship becomes challenged in pregnancy, leaving both in weakened states.
The lower body really takes on the bulk of the workload in labor, so it is essential to focus a lot of your training on the lower half of the body. So let's get those glutes strong, and keep 'em strong!
*This is a JAM-PACKED workout. So PLEASE do what feels best for you. If you need to cut the reps in half, or drop a set...perfectly fine! This is YOUR workout and YOUR pregnancy!
Equipment: set of dumbbells, bench/stability ball, short band, heavier weight (optional)
Activation: 3x *all banded
- 20 lateral steps (each direction)
- 20 glute bridges (remember how to enter this position!)
- 10 squats
4x: 12-15 hip thrusts
3x: 10 RDL’s
SS 1: 3x (complete each move on right leg, then on left)
- 10 (each leg) SLRDLs
- 10 (each side) birddogs
SS 2: 2x (complete each move on right leg, then on left)
- 10 reverse lunges (each leg)
- 10 (each leg) donkey kicks
Finisher: 2x 10 (each side) clamshells