How To Do Abduction Leg Lifts When Pregnant Video

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

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Sideline position
Pillows under belly & head
Lift top leg
Lower top 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 abduction leg lifts while pregnant. So, when you're pregnant, you're really thinking about your legs and how you can keep them nice and toned. Well, this is a perfect exercise that you can do, keeping your baby nice and comfortable. So, you're going to come to a side-lying position, make sure that your hips are stacked one on top of the other, and go ahead and use a pillow to support right up underneath your belly. And then, if you feel like you're too high up of the pillow then you can put another pillow right up underneath your head. So, everything up here is nice and comfortable. So, what you want to think about is engaging your abdominal muscles, pulling your navel in towards your spine, and then you'll take this top leg, and just lift it straight up, and then come back down. Now, what you want to think about here is flexing your foot, pushing through your heel, very nice. And you're working right here in the outer thigh area. And again, you want to make sure that your head, neck, and spine are in alignment causing no stress up here to the torso area. And then, you're really going to be working those legs and having nice, shapely legs. There's no reason why you cannot exercise while you're pregnant. You can make it nice and supportive in your torso while those legs are working. So you can perform about 15 reps on each side, and then you can do 3 sets total. Never work to exhaustion. Very good. And that's how you do your hip abduction leg lifts while pregnant.

How to Do Abduction Leg Lifts when Pregnant Video

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