Standing Glute Lifts Exercises for Pregnant Women

Video Transcript

The next exercise we’re going to do are standing glute lifts. Again you want to make sure that you support yourself against a wall, against a chair, anything, but you don’t want to just stand and balance and try to do this exercise. Now is not the time to work on balance, so go ahead and turn and face the wall, placing both hands on the wall, your hips-knees- and toes are facing all in one direction. Keep those abs tight, you’re going to lift only one leg at a time, straight leg first, flex your foot and you’re going to exhale, squeeze straight back and come on back centered. Try not to place that foot on the floor, squeeze and listen to your body, try not to hyperextend. Exhale when you lift, inhale lower. If this is just a little too difficult for you, you can bend your knee and do the same thing. Squeeze your glutes, push that heel back and inhale, come on back in. exhale press, inhale come on back in. good. Squeeze, very slow, very controlled, listen to your body. Press straight back. That supporting knee is slightly bent, you never want to lock your joints, and you’ve got to keep that blood flowing through your muscles. Exhale, so you’re slightly bending that supporting leg. Squeeze and lower. Squeeze and lower. Try to prevent over arching of the back. Try to stay as lengthened as possible and lower. Good. Exhale, inhale.

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