About Pregnancy Lunge Exercises During Pregnancy
Guidance on proper form for lunges during exercise while pregnant from Oh Baby! Fitness. Lunges lift and tighten the butt, but they also offer an opportunity to work the pelvic floor. You can do Kegel exercises while doing lunges.
Today we’re going to be talking about lunges. Lunges are one of the best exercises you can do when you’re pregnant for two reasons.
First and foremost, they’re really going to help lift and tighten your butt which is what most pregnant women are very worried about. Secondly, they’re also a pelvic floor exercise. Most people don’t know that but you actually have to lift drop your pelvic floor as you do a lunge. So it’s good functional training, you’re getting the Kegel built in as you also work your quads, your hamstrings and your glutes.
The thing about lunges, so particularly when you’re pregnant you want to make sure you have the right form. So today we’re going to spend a fair amount of time looking at the correct form for a lunge and then I’ll talk you through a couple of exercises.
This is Maggie here. Maggie is 37 weeks pregnant. So what you’re going to do is just take a gigantic step forward to start. The most common mistake on lunges is that they take too short of a step. People will just step a little bit out. Just like Maggie, you want to take a gigantic step forward. Then what you’re going to do is drop your back knee down towards the floor and then you’ll exhale up. We’ll drop down again here. What I’m looking at, her front knee is right over her ankle and her back knee is dropped below her back ankle. That’s exactly what we want. Come on up here and again. Also, if you look her shoulders are dropped right above her hips. She’s not leaning forward. You’ll see a lot of pregnant women perform this exercise like this. You really want to avoid that drop up and back chest sticking out and then you’ll come on up. Perfect. How does it feel? Feels good.
We’re now gonna make these a little bit harder by turning this into a walking, a moving exercise. You can still have your hand on a wall or on the bar. Whatever you like. You can take a gigantic step forward, still drop in nice and low. Perfect, and exhale up, that’s it and again there. You see she’s still dropping nice and low on each one, shoulders over hips. Perfect. And feel free to turn around and coming on back here. Drop in low low, good good. Her feet are a little bit wider apart than someone who is not pregnant would have, it can help with balance if your feet are spread just like hip distance apart. One more here. And exhale up. How do those feel? Feels good. Feels good, you feel in your quad? I feel in my quad, good good.
If you have any more questions about pregnancy and exercise you can find us at ohbabyfitness.com.
