A Side Kick Series Good For Glutes Strengthening During Pregnancy

Here’s a safe glutes strengthening exercise you can do even during and post pregnancy. Watch our full demonstration here.

Here’s our infographic:

Here’s our transcript of the video:

TRANSCRIPT:

Hi I’m Maria from Inner Strength Pilates and Barre, and I’m taking you through what’s called a side kick series.

Which is great for any trimester in your pregnancy, it’s helping you build some glutes strength and pelvic stability.

So through your pregnancy you really want to focus on lower body and upper body strength, so we leave the abdominals in a sense that we don’t do any crunching or anything like that which is too strenuous on the tummy.

We build glute strength, we work the hamstrings, and we really want to work our upper body posture, for this exercise working on the legs, the lower half.

We’re resting on our elbow, we make sure that the elbow is directly under our shoulder, legs are out long, and pop your top hand just in front of you, if you wish you may have it on top of your hip, I’ll pop it in front of me just for a little bit of extra support.

So we’re lifting the leg in parallel for 8, and 7, and 6, keeping nice and firm through the core, pulling the belly in, 4 more, 3, 2, and 1.

Holding the leg up, now we come front to back, point the foot to come forward, flex the foot to go back, inhale coming forward, exhale pushing back, coming forward point the foot, flex the foot to go back.

Want to stay nice and stable through the pelvis so that we’re not swinging back and forth through our torso, we’ve got 4 more here, for 4, push back, and 3 squeeze the glute to go back, and 2 now a little squeeze through the glute, and 1, good, push all the way back.

Come back to flex parallel, we go for 8 circles back, 6, 5, 4, 3, 2, reverse, for 8, 7, 6, 5, 4, 3, 2, and 1, good, lowering the feet.

Turn the legs out so we’re in a little Pilates with the feet, making sure that we’re always lifted under the arm, we go into a demi plie which is drawing the toe through the inner side of the leg, lengthen the top leg.

Exhale draw that leg out long, inhale draw the toe up the side of the leg so it runs along the calf, inhale up, exhale lower, good, inhale coming up, exhale keep this hips nice and still, inhale draw the leg up, lengthen, and lower, good.

4 more, this is 4 lift, exhale lower, and 3 squeeze the glute to control, 2 more, inhale up, exhale down, and last one, lift, and lower.

Beautiful, that is your side kick series, just repeat to the other side and you’re done.

Nice glute strengthening work, thanks for joining me.

Thank you for watching the
Side Kick Series That Is Good For Your Glutes video we’ve done for you.

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