How to Do Hip Extension Exercises for Pregnant Women

While many women have concerns about continuing exercise during their pregnancy, exercise is an essential part of a healthy lifestyle and should not be eliminated from your daily routine. Gentle exercise can reduce weight gain, minimize physical discomfort, regulate moods and energy levels and even help reduce the pain of childbirth. Hip extensions are just one example of many exercises you can practice throughout your pregnancy.

Difficulty: Easy

Instructions

Things You'll Need:

• Small towel
• Steady chair (optional)

1. Prepare for the hip extension exercise by resting on the floor on your hands and knees. You can place a folded towel under your knees if you feel pain or discomfort. Make sure that your arms are straight and perpendicular to your body. Pick up your buttocks slightly to prevent hyper-extension of your lower back.

2. Straighten your right leg, extending it behind you. Flex your foot and rest your toes on the ground. Take a deep breath in, and on the exhale, lift your foot as high as is comfortable, inhale and release. Slowly and gently lift and lower the leg.

3. Release your right leg and repeat the hip extensions with the opposite leg. Perform about ten to fifteen repetitions with each leg.

4. Make the hip extension exercise a bit more comfortable, particularly when you are further along in your pregnancy, by resting your forearms and upper body on the seat of a chair as you perform the lifts.

Tips & Warnings

• Hip extensions are gently exercises that you should be able to practice safely throughout your pregnancy; however, consult your doctor if you have concerns about your exercise routine or experience discomfort.

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