How to Do Abduction Leg Lifts for Pregnancy Exercise

Now that you're pregnant and everyone's suggesting light exercise, you may be wondering what kinds of exercises are safe to do. Luckily, many exercises are safe during pregnancy with some minor changes. A great exercise during pregnancy for the hips, outer thighs and buttocks area is an abduction leg lift. This exercise not only keeps you healthy during your pregnancy, but prepares you for childbirth.

Difficulty: Moderately Easy

Instructions

1. Lie on your side with your head resting on your arm. You should lie on a soft exercise mat. Your head and neck are in a neutral position and you feel comfortable. You can also lean on your elbow and rest your head on your hand if you wish.

2. Move your bottom leg so it's at a 90 degree angle. In other words, shape your leg like a capital letter L. If you're not comfortable with this, straighten your leg.

3. Lift your upper leg straight up and then lower it back down.

4. Repeat the abduction leg lift about 20 times.

5. Flex your top foot so it's pointed away from you. Repeat the abduction leg lift 20 more times. Now flex your foot toward you and lift your leg 20 more times. This is an optional step and only for pregnant women who want a more intermediate exercise.

Tips & Warnings

• Always talk with your care provider before starting any exercise regime.
• Listen to your body, especially during pregnancy. If something hurts, stop doing it.

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