Get around The Big Local Warm Up!
At (almost) 29 weeks pregnant with my second child, and with several friends experiencing their first pregnancy I’ve had a few questions about exercising when pregnant which has prompted me to reflect on the importance and value of staying fit and physically active throughout pregnancy. Regular appropriate exercise is encouraged as a safe and effective strategy for maintaining good physical and mental health, preparing for childbirth and managing some of the many changes that can occur during pregnancy.
This exercise is important for ankle, knee and hip control.
- Stand with one foot placed on the Bosu in an athletic stance with a deep bend in your knees.
- Shuffle across Bosu ensuring pelvis stays level.
- Aim for a particular number of reps or time performed.
One Up Wall Lunge
Great exercise rarely seen in a traditional gym setting.
Most people will have seen or tried the back foot on the floor or on a bench. This wall variation allows for the back leg to work into extension providing some added stability to the exercise and a different postural challenge!
- Weight is lowered directly down (vertical drop versus any back and forth movement)
- The knee doesn’t translate forward over the toes, so the shin remains relatively upright the whole time
- Ensure the knee stays straight and doesn’t roll in to the middle
- Also focus on keeping a level pelvis (Don’t let the opposite side of the pelvis drop or the trunk flex to the side)
- You will be working your quads, gluteals and trunk muscles with this one!
Comfortable range and depth only
If you’re going well add dumbbells in both hands for added difficulty
Split gluteal bridge on the wall:
Used as a progression from a double leg glute bridge exercise. A nice link towards single leg activity from simple double leg exercises.
- Push elevated foot into the wall (Like a leg press)
- Push bottom foot into the floor (Standard bridge movement)
- Posterior pelvic tilt to flatten the lower back
- Drive force through both feet
- Lift the hips to feel a glute squeeze
- Lower under control and relax at the bottom
- Repeat until fatigued or reduced quality
Then complete on the other side
Progression is to a single leg glute bridge exercise