How To Do A Hip Abduction Squeeze When Pregnant Video

An hip abduction squeeze is a safe and effective exercise for pregnant women to strengthen leg muscles. Learn how to do a hip abduction squeeze in this video on pregnancy and fitness.

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Use Sideline position
Place pillows under belly and head
Place top leg over bottom leg
Lift & lower bottom leg

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Known as the trainers' trainer, Carol Ann has 19 years of professional fitness training experience, a Master's degree in Exercise Science and Health Promotion, and CEC provider status with AFAA and ACE. She holds current fitness certifications including Group X Instructor, Personal Trainer, Pilates, Yoga, Aqua Fitness, Kickboxing, and Lifestyle Fitness Coaching. Carol Ann has traveled nationally and internationally training fitness professionals, presenting certifications and workshops, and sharing her knowledge for specific training techniques and application. Along with various fitness training DVD's, she is the creator and star of the fitness DVD series called The Steel Physique System. She also is a freelance fitness expert writer for several publications. In 2008 she is launching Studio Group X, a premier state-of-the-art group exercise studio in North Tampa, FL. The focus is to engage her clients into leading healthy lifestyles for a lifetime through an educational and fun process.

CAROLANN, CERT. FITNESS INSTRUCTOR: This is how to do a hip abduction squeeze while being pregnant. Now, the hip abduction movement is just simply lifting your leg towards the midline of your body and we're really going to focus on your inner thighs. So, to come into a proper position, you want to make sure you're in a nice side-lying position with your head, neck, and spine all in alignment. Now, to protect the baby and to make it nice and comfortable for your belly, just simply put a pillow right up underneath that area. And then if you feel like you need some extra support right here on your neck, just place another pillow down there. So we want to make sure that you're very comfortable up here in this top area. Now, what you want to do is you want to bring your top leg over, resting nice and easily, and then we're going to really focus on this bottom leg. So, make sure your foot here is flexed and lift the bottom leg up squeezing the inner thighs and then lower down. Lift up and lower down. Now, as you're performing this exercise, you want to make sure that you're exhaling through the mouth as you lift, inhale as you lower down. You can perform about 15 reps on each side and then do a total of 3 sets. You just want to make sure that you're not working to exhaustion when you're pregnant. So three things to remember when you're doing your abduction exercise, keep your head, neck, and spine in alignment; navel to spine; and make sure you're breathing. And that is your hip abduction squeeze while being pregnant.

How to Do a Hip Abduction Squeeze When Pregnant Video

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