Exercise of the Week

Wow...what a week!! I wanted to get on and post this exercise earlier this week, but sick kids and lack of sleep tend to weigh on your psyche:) This will be a weekly blog that I post to describe tons of exercises that will help as your pregnancy progresses. All right...here I go....

This exercise is excellent for strengthening the glutes, hamstrings and low back. During pregnancy, growth of the baby causes a shift in the positioning of the pelvis. The pelvis rotates forward (this is a natural compensation pattern as the belly gets larger). In doing so, the glutes, hamstrings, and low back can weaken (and the hip flexors become shortened and tight). The best defense for this is to get glutes firing!! This exercise has many different names...I happen to call it the "Butt Raise".

Start in a comfortable position on your back with your heels placed roughly 12 inches from your butt. Your feet should be about 3-6 inches apart. At this point, start pushing thru your heels (if you lift your big toes, it makes it easier). Make sure that your knees do not buckle in (this is key!!!). As you press thru your butt will raise off the floor. You should feel this in your butt and hamstrings alot!! Keep your body straight (from your heels to your shoulders). Hold the top position and squeeze your butt. Bring the your butt back down and skim the floor. Repeat for 10-12 reps. Rest about 90 seconds and do another set. You can do 3-4 sets.

Stay tuned for more exercises!! Until next time...keep growin'!!