Pregnancy Strength


Please confirm with your gynaecologist whether he/she is happy for you to do the following exercises. They are low impact and should help strengthen all the right muscles to promote a posterior pelvic tilt and, in so doing, reduce or prevent low back pain which is so common in pregnancy. Do the following exercises for two to three weeks before progressing to the next level. Please discontinue exercise should you have any pain or discomfort.

3

Dead Bug

Instructions

Push back flat into the ground and tuck chin. Maintain the position throughout the entire exercise. Begin with both legs and arms in the air (hips/knees at 90 degrees, shoulders at 90 degrees). Slowly lower right arm and left foot to the ground (or as close to it as you can without bending the knees). Return to starting position. Repeat 10x per side

4

Glut Bridge

Instructions

Lie flat on your back. Tighten your stomach and squeeze your butt. Pull down on theraband to activate the core (optional). Lift up your bum until your thighs and torso are in a line. Importantly, there should be no pain in your low back. Repeat 10 times for 3 sets. You may also try the same exercise with forefoot lifted and only the heels on the ground. It may result in better activation of your hamstrings and gluts.

5

Single Leg Glut Bridge

Instructions

Lie flat on your back. Hold right knee to chest with both arms. Tighten your stomach and squeeze your butt. Lift up your bum until your thigh and torso are in a line. Importantly, there should be no pain in your low back. Repeat 10 times for 3 sets on each side. You may also try the same exercise with forefoot lifted and only the heels on the ground. It may result in better activation of your hamstrings and gluts.

6

Leg Drops

Instructions

Push back flat into the ground and tuck chin. Maintain the position throughout the entire exercise. Begin with both legs straight in the air. Slowly lower right foot to the ground (or as close to it as you can without bending the knees). Return to starting position. Repeat 10x per side for 3 sets

7

Squat to Seat

Instructions

Stand in front of a chair with a light weight held at your chest and toes pointing forward. Tighten your stomach, point knees outward. Keep chest up and lower your butt to the seat. Touch the seat with your butt and stand up again. Repeat 10 times for 3 sets. You can progress this exercise by lowering the seat and increasing the weight.

8

Hip Hinge

Instructions

Stand in front of a chair with legs straight and toes forward. Hold a dowel stick on your back so it touches the back of your head, your thoracic spine and your butt. Don't lose contact with these points during the exercise. Bow forwards while moving your butt backwards. Make sure your calves don't lose contact with the chair. If you're doing the movement correctly, you should feel hamstring tightness at the bottom of the movement and importantly, no back pain. Move butt forward again until you are upright. Repeat 10 times for three sets.

9

Hip Hinge with Kettle Bell

Instructions

Only do this once you are proficient in the hip hinge. Stand in front of a chair with legs straight and toes forward. Hold a kettle bell in extended arms. Keeping the back straight, bow forwards while moving your butt backwards. Make sure your calves don't lose contact with the chair. If you're doing the movement correctly, you should feel hamstring tightness at the bottom of the movement and importantly, no back pain. Move butt forward again until you are upright. Repeat 10 times for three sets. You may increase the weight if you show no signs of pain during or after the activity.

10

Single Leg Glut Bridge

Instructions

Lie flat on your back. Hold right knee to chest with both arms. Tighten your stomach and squeeze your butt. Lift up your bum until your thigh and torso are in a line. Importantly, there should be no pain in your low back. Repeat 10 times for 3 sets on each side. You may also try the same exercise with forefoot lifted and only the heels on the ground. It may result in better activation of your hamstrings and gluts.

11

Goblet Squat

Instructions

Hold a kettle bell at your chest and point toes forward. Tighten your stomach, point knees outward. Keep chest up and lower your butt towards your heels and stand up again. Repeat 10 times for 3 sets. You can progress this exercise by  increasing the weight. You may also place a 5cm raise under your heels to help your form.

12

Single Leg Squat (Skater)

Instructions

Only do this once you are proficient in the hip hinge. Stand in front of a chair with legs straight and toes forward. Hold a kettle bell in extended arms. Keeping the back straight, bow forwards while moving your butt backwards. Make sure your calves don't lose contact with the chair. If you're doing the movement correctly, you should feel hamstring tightness at the bottom of the movement and importantly, no back pain. Move butt forward again until you are upright. Repeat 10 times for three sets. You may increase the weight if you show no signs of pain during or after the activity.

13

Single Leg Hip Hinge (Deadlift)

Instructions

Only do this once you are proficient in the hip hinge with a kettle bell. Balance on your right leg. Hold a kettle bell in your left hand. Keeping the back straight, bow forwards while lifting up a straight left leg as high as you can behind you. If you're doing the movement correctly, you should feel hamstring tightness and glut activation at the bottom of the movement, and importantly, no back pain. Return to an upright position. Repeat 10 times each side for three sets. You may increase the weight if you show no signs of pain during or after the activity.