LOWER BODY + BOOTY WORKOUTS FOR PREGNANCY
Hello to our lovely Lenny Rose Community! Today we explore all things lower body appropriate for Pregnancy! With so much content out there, it’s important to turn to sources you trust – Physiotherapist, Yoga + Pilates teacher + former fitness trainer Rosie shares her top tips for lower body workouts during pregnancy.
We know the myriad of benefits of staying active during pregnancy –(improved body image, energy, stamina, confidence in your body’s innate ability to birth your baby, reduced risk of Gestational Diabetes, reduced risk of post-natal depression, to name a few) But it’s important to get the right advice with training in Pregnancy so you can feel confident you are doing both yourself and your bubba a service.
My go-to lower body dominant exercises include walking, stationary cycling + some specific leg strengthening exercises. Its important to start from a place of good pelvic floor strength, and so think about this as a foundation for Check out my short Vlog on pelvic floor technique here.
With this as a base, my go to lower body workouts will include squats (especially my supercharged core variation featuring a wall squat with a ball between your knees), sit to stand, split squats, bridges with a foam roller (first trimester/ early pregnancy -avoid once you no longer feel comfortable laying on your back) crab walks / pelvic stability taps with a theraband or booty band above your knees. Having said this, there is such a large variation of symptoms, and of severity – so some of these exercises may not feel appropriate for you if you have pubic symphysis pain or sacroiliac joint pain – always worth seeing your health professional for a tailored exercise + rehab plan to keep you on track in this case!
We know that there is anatomical connection between the pelvic floor and the deep glutes, and so we want to ensure we have strong + well functioning glutes to help alleviate load on the already loaded pelvic floor, as the pelvic floor can become overactive + overloaded if the glutes aren’t doing their job (and vice versa!). Once you have mastered the art of pelvic floor activation, we want to make it functional/ practical as soon as possible, and so practicing on an exhale movement with sit to stand, and coordinating with your glute activation is a great place to start. Once you have mastered this, and have no other pelvic niggles, then head on over to take part in this short lower body home workout I have recorded for you here.
Love to hear how you go- tag us on Instagram or send us a DM!
You can check out our gorgeous range of physio + mum designed technical + activewear at lennyroseactive.com.au