How To Do Hip Extension Exercises When Pregnant Video

Hip extension exercises are a great way for pregnant women to keep their leg and pelvic muscles strong for labor and delivery. Learn how to do hip extension exercises when pregnant in this video.

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Tabletop position
Extend leg
Point toes
Lower 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 hip extensions while pregnant. Now, this is a great time during your life, but I know that we want to work those areas that make us nice and lifted especially when gravity is working against us. So, we're going to work those glutes. So, come on down in a tabletop position. You want to make sure that your hands are directly underneath your shoulders; your knees are directly underneath your hips. Now, extend your right leg out and point your toes. So, lift your leg all the way up, point your toes and you're going to lift your leg up and then lower all the way down. And lift up and lower all the way down. Now, you want to be thinking about lengthening out through your toes and as you lift, really squeeze your glutes. Now, try to avoid turning your hips out. You want to keep them parallel to the floor. Think about drawing your navel in towards your spine to engage those abdominal muscles. We always want to think about working that core when we're pregnant. Also, relax the shoulders. Pull the shoulder blades back and down; very nice. And then you want to think about lengthening out through the crown of your head. So, always remember great posture throughout any exercise that you are performing. So, you can perform about 15 reps on each leg and if you have the energy, you can do 3 sets. When you're pregnant, never worked to exhaustion. And then relax. So, that is how you do hip extensions while pregnant.

How to Do Hip Extension Exercises when Pregnant Video

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