Exercising during pregnancy provides various health benefits for both you and your growing baby. Strength-training exercises improve lean muscle mass, posture and overall mood. Safe outer thigh exercises during pregnancy include those performed from a seated, lying or standing with support position. Talk to your obstetrician or midwife before beginning a new exercise regimen during pregnancy.
Outer Thigh Lift
The outer thigh lift exercise strengthens your abductor muscles and glutes. This exercise allows pregnant women to perform an abductor lift without having to balance on one foot. Lie on your right side on the floor or a yoga mat with your right arm bent. Rest your head in your right hand and keep your knees, hips and shoulders in a straight line. Place your left hand on the floor or mat in front of your chest for support. Slowly lift your left leg up and out as high as you are able without causing pain. This exercise can be performed with your top leg straight or slightly bent. Hold the position for five seconds, then slowly lower your leg. Keep your foot flexed throughout the exercise. Perform 10 repetitions, then repeat on the other side.
Outer Thigh Kick Stretch
The outer thigh kick exercise stretches and strengthens both your inner and outer thigh. Start by holding onto the back of a chair for balance. Roll up onto the ball of your right foot and lift your left leg off the ground. Gently bring your left leg across your body, in front of your right leg. Swing your left leg back out to the left as high as you are able without causing pain. Keep your toes flexed and your hips facing forward as you perform the exercise. Perform 10 repetitions, then repeat on the opposite side. If balancing on the ball of your foot is difficult during pregnancy, stand flat footed to perform the exercise.
Seated Abduction Machine
The seated thigh machine works both your inner and outer thighs depending on leg placement. The seated position of this exercise provides back and leg support for expectant mothers. Adjust the weight so that you feel the resistance without straining or causing pain. Sit on the seat with your back against the backrest with your legs on the inside of the padded levers. Grip the handles at the sides of the seat and push the levers out using your outer thigh muscles. Slowly bring your legs back together while keeping resistance on the levers. Perform 10 repetitions.
Warning
During pregnancy your ligaments relax, which decreases joint support and increases the risk of injury. Avoid jerky or bouncy movements while performing outer thigh exercises. Your balance also is impaired during pregnancy, especially your center of gravity, which places added stress on your joints and muscles. Always make sure you use a chair or wall for balance when performing exercises that involve balancing on one foot. After the first 12 weeks of pregnancy, avoid performing any exercises on your back. This reduces blood flow to the placenta and uterus. Consult your physician before performing any new exercises.
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