How to Do Standing Glute Lift Exercises for Pregnant Women

While exercise is an important part of a healthy lifestyle, many women have concerns about continuing their fitness routine during pregnancy. However, gentle exercise during pregnancy is beneficial, helping to reduce the amount of weight gain, minimize physical discomfort, regulate moods and energy levels and even ease childbirth. The standing glute lift is just one example of many exercises you can practice while pregnant.

Difficulty: Easy

Instructions

1. Stand facing a wall and extend your arms out straight in front of you. You should be far enough from the wall that you can comfortably bend your elbows slightly. Keep your feet about shoulder length apart with your spine tall and straight and your abs engaged.

2. Shift your weight carefully to your right leg, using your arms to keep your balance against the wall. Lift your left foot, extending it behind you slightly so that only your toes are touching the ground. Make sure you have your center of balance and are not tilting to one side or the other. Stand straight up with your spine tall throughout the exercise.

3. Squeeze your gluts, still holding your abdominal muscles tight as your lift your straight leg behind you. Lift only as far as is comfortable before lowering and lifting once again.

4. Complete ten to fifteen standing glute lifts on each side before relaxing and moving on to your next exercise.

Tips & Warnings

• The standing glute lift is a gentle exercise which you should be able to practice safely throughout your pregnancy; however, if you have concerns about your fitness routine or experience pain or discomfort at any time, consult your doctor.