Pregnancy Core, Glutes and Pelvic Floor Exercises |

Meet Cleo (21 weeks) & Mary (28 weeks); both are pregnant with their second. 

Four weeks ago, they started my Fit2Birth classes; both were ‘putting up’ with back and pelvic discomforts and hadn’t managed to exercise.

Over the past month, the focus of the classes has been to teach them to correctly activate their core muscles, improve daily posture, core, and pelvic floor function and functional strength and fitness!

Now just four weeks later, they both feel so much stronger and have minimal aches and pain!

Here are four exercises we concentrated on last week.

Team these exercises with our Online Pregnancy program Fit2BirthMum to ensure you specifically prepare for birth and postpartum recovery. 

 

Exercise 1: Glute Kick Backs

Pregnancy Core, Glutes and Pelvic Floor Exercises

Pregnancy Core, Glutes and Pelvic Floor Exercises

At first, try and keep this exercise SLOW. Perform 10-15 reps.

Tips:

-Ensure Glute Max (your Butt Muscle) is Contracting

-Think about Pelvic Floor (PF) pick up as you exhale and kick back

-Keep your pelvis level or as I suggest to clients to keep the support leg hip slightly hitched to contract that sides Glute med. Muscle.

 

****, REMEMBER TO ONLY THINK OF ONE TIP FROM ANY OF THE SUGGESTIONS DURING EACH SET****

 

Exercise 2: Band Side Steps

 

Tips:

-Have your toes turned out slightly to encourage the glute med muscle to work

-Keep your chest up and shoulders relaxed

-Avoid stepping back in to closely

-Stretch your Quads before you start this exercise

 

Exercise 3: Ski Squats with a ball

 

Narrow ski squats combined with using a ball can help you to focus on the PF muscle. 

Tips:

-Avoid squeezing too tight. Your knees shouldn’t medially rotate; they should still line up straight from the ankle joint.

-Always ensure you sit back first moving through your hips. 

-Have feet Hip width apart

-You can exhale and contract through the entire squats, breathing in and relaxing when standing

 

Exercise 4: One-Arm Press

Pregnancy Core, Glutes and Pelvic Floor Exercises

Pregnancy Core, Glutes and Pelvic Floor Exercises

I want you to concentrate predominantly on your TA muscle contraction during this exercise

TIPS:

-Don’t grip with your hand; this is not a chest exercise, think press with your palm and zip up your TA and PF.

– Keep your chest up

-Make sure you are working opposites: As you press with the right, the left foot is forward. If you do this, it works your Anterior muscle slings correctly. 

 

During each exercise and set choose ONLY ONE technique tip to focus on.

Any questions, please comment. 

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