Pregnancy workout: strengthen legs, buttocks and back
Fit and flexible through pregnancy? Definitely possible! Together with “HIIT Together” we present you a gentle, but all-round effective workout – for legs, buttocks and lower back.
In order to stay fit and flexible during pregnancy, many do not want to give up their sports routine and continue to actively do something for their health and their body.
Although the abdomen can be in the way of many exercises and jumps should be avoided, firming and mobilizing strengthening exercises can also be performed while pregnant.
Even if there is a fear of overexerting yourself and you should approach the workouts more carefully, some exercises can easily continue to be performed or converted into a gentler alternative.
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ToggleBenefits for pregnancy
So you canalso do sports while pregnant,stimulate the metabolismand tighten your skin sustainably. Even typicalpregnancy complaints, such as back problems, can be alleviated well with the right training program. Especially this workout here strengthens your entire lower body – including lower back.
To be on the safe side, however, you should always consult a doctor in advance to see if and which sport you are allowed to do with a baby in your stomach.
Training with Mama Chrissi from “HIIT Together”
Together with sports scientist and new mom Chrissi fromthe Instagram channel “HIIT together”, we explain what a safe and effective workout can look like during pregnancy. No equipment is needed – so grab your fitness mat and get started!
A workout for beginners and advanced
Very important: Discuss with a gynecologist beforehand whether you are allowed to perform the exercises shown. Because every body and every pregnancy is different.
Chrissi recommends all beginners to perform the exercises with power for 20 seconds per side and then pause for 20 seconds. In total, you can repeat the whole thing four times – so you do four rounds with five exercises each.
Advanced learners with training experience – and enough breath – can do each exercise for 40 seconds and take a break of just 10 to 20 seconds. Pay attention to how you feel about it and take the break your body needs.
Important: For safe execution during each exercise, keep the tension in the upper body. Above all, focus on a straight back and even breathing.
Five gentle exercises for the whole lower body
- Pendulum lunges (left and right):
Take a naturallunge, the knee should not protrude beyond the toes. The upper body remains straight and does not fall forward. Then switch sides. - Prisoner Squats:
Cross your arms behind your head and get into the widesquat. A straight back is essential. Pull your shoulders back and bend your upper body slightly – but straight! –forward. - Pulsing Suats:
Go into the wide squat and pulse slightly. Again, pay attention to a straight back and tense everything firmly! - Side lung:
Take a widelunge to the side. Keep the upper body straight and push the buttocks far back. - Donkey Kicks (left and right):
Go to the quadruped stand. Keep your back straight and move one leg upwards at a 90-degree angle. The heel points towards the ceiling. So pull the tens to the floor and tighten your entire body. Repeat with the other leg.
If you want to take a close look at the execution of the exercises again, you can watch the whole workout here.
For even more training inspiration, you can find more workouts on Chrissi and Mirco’sYouTube channel “HIIT Together” – whether pregnant or not. In any case, there is even more sporting content for women and men, for all body regions and all fitness levels.