Backside exercises during pregnancy

Re: Backside exercises during pregnancy

• tasiaceleste

  September 2012

  Yes! Also look up Bulgarian Split Squats on youtube, and do those.  (Back foot is elevated in a lunge position.) 

  Vary the wideness (feet hip distance apart, feet wide, feet narrow) of your squats as well. 

  Work on supported single-leg squats, too (sit on a bench, and then pick up one foot and try to stand up and sit down again in a slow and controlled fashion with that foot elevated the whole time-- you may need to hold on to a towel wrapped around a post in front of you to help lever yourself up). 

  Work in deadlifts, too-- widen your stance when your belly gets in the way and make sure to keep a flat back and engaged core.  

  If you're just starting out, start with 2-3 sets of 15-20 reps on each side for lunges/squats.  After a couple weeks, add some weight (and another set, bringing your total to 3-4 sets), until you can no longer do 15 reps (but are okay with at least 10) comfortably, and keep practicing until you are able to reach 15 reps with that weight... and then add more weight, etc.  
  

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• denison2 member

  September 2012

  Try some exercises on all fours as well. Lifting one leg straight out behind you so you are balancing on 2 arms and one leg. Lift and lower x 20ish (until you feel it :-). Repeat with knee bent, toe pointing up to ceiling. Repeat other side. Also small leg circles in this position. Add an ankle weight if it becomes too easy. 

  My little boy: 3/8/13
  Baby #2 due 8/17/17 
  

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• melaniedel member

  September 2012

  Thank ladies!

  

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• tesselizabeth

  September 2012

  Air squats and lunges will help for sure!  I would just set a short time to start and do as many of each as you can.  Maybe start with 5 minutes.. it doesn't sound like a long time but it will feel like it.

  

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