About Pelvic Floor Exercise Videos While Pregnant
Outer and inner thigh raises work the glutes, thighs and pelvic floor. Engage your abdominals during this exercise for added benefit. Senior Oh Baby! Fitness Instructor Kathleen Donahoe leads you through a demonstration.
When it comes to pregnancy and exercise one thing that we talk a lot about is the pelvic floor. Newest studies are saying there’s a couple different ways to work the pelvic floor. So it’s not just Kegels anymore. We also want to work on the glutes, that’s going to keep the tailbone lifted which then keeps the pelvic floor lifted. So all your squats all your lunges are also really helpful for your pelvic floor.
Sometimes you might feel a little bit tired and not quite ready to dive into the squats and lunges. We’ve got an exercise today that’s going to work those glute muscles, but you’ll be lying on your side. This is from the Pilates series. I’ll show you how it works here.
What you’re going to do is come into a nice straight line. So you’ve got your legs stacked one on top of the other, hips are stacked one on top of the other here.You’re gonna take that top hand and place it on the hip. The reason that you’re doing that is you want to keep your hip pressed away from your armpit. The tendency will be for the hip to lift before the leg lifts. You want to really avoid that. Hip stays still, you’re just moving the leg. This is a small exercise, but you’re gonna feel it. So you’re gonna feel it right here on the top part of that thigh.
What it looks like is this, you’re gonna take this top leg and just lift it up as high as you can without lifting the hip and then come down. Take these slow to start. So if you look here, these hips aren’t moving at all, just the leg. You’ll exhale as you come up. And inhale as you come down. Perfect. Keep those going there.
In this position you’re still thinking pull the baby high and tight. You’re engaging your abdominals, work in the glute muscle. That looks great. To make it a little bit harder what you’re going to do is lift it up to the top and you’ll hold at the top here. And then go ahead come to tiny little pulses up and down. Do you feel it? Yeah. Good, that’s what we want. Little pulses here. Make sure you’re breathing in through your nose out through your mouth. It’s easy to hold your breath on this exercise. And come back to slow again here. Good. Except for this exercise you want to take them slow for about 20 seconds, fast for 20 seconds. Take that three times through and then you’ll flip up and do it on the other side. It doesn’t take a whole lot. You’ll feel it burning right here. That’s it. So again work in your glutes keeping the tailbone lifted to keep the pelvic floor lifted.
If you have any questions about this exercise or anything else in terms of pregnancy and exercise you can find us at ohbabyfitness.com
