Pregnancy Glute Workout | 7 Min Lower Body Prenatal Pilates with Tamara Newell

Tamara Newell: Hey ladies! Tamara here I have a prenatal glute workout for you today to keep our lower half nice and strong when we carry a baby

So go ahead and grab your mat, and stay tuned! [Music] Tamara: Alright, guys Go ahead and start on all fours You’re going to have your hands directly underneath your shoulders, and knees and feet about hip width-distance apart Extend one leg back Press into that calf, give a nice stretch to the calf, and then pull your bump up towards your spine

Begin to engage the glute, and lift your leg up to about hip height Point those toes; really straighten the leg as much as possible, and we’re going to lift it up, and tap down Do this ten times, and eight, seven The whole time, try and keep your belly pulled in towards your spine so you’re really protecting that lower back And four more: four, three, two, and one

Little pulses, and ten, nine, eight, seven, six, five, four, three, two, and just two more times Tap down and up Good Now, really think of straightening your leg The more you can straighten your leg, the longer you’re going to build those muscles

And eight, seven, six, five, four, keep breathing, three, two Little pulses; up, two, three, four, five Five, four, three, two, last set of this And lift it up and down Now the tendency is to kind of start sinking into the shoulders when we get tired

Really try and fight that by straightening your arms, pressing your arms into the mat And you may feel like your arms are getting a little bit tired That’s Ok, you’re strengthening them as well And four more: four, keep breathing Three, two, one, last set, a little pulse

Two, three, four, five Five, four, three, two, lift up and hold it Watch here; you’re going to press the leg to the back, and then kick it up Think of reaching towards the back corner of your mat, and we’re starting to get into the side and the inner thigh here And you may start feeling like your hamstring?s burning, mine is

So just keep moving through it Four more: four, three, two, and one Keep it straight, now little circles Ten, nine, eight, seven, six, five, four, three, two, two more sets Cross and up

[Whoo] Ok, it’s really starting to burn now Keep moving If you need to, go ahead and take a break, but just come right back into it when you’re ready And six more: cross, and up Cross, up

Four, three, two, and one Lift, circle ten, nine, eight, seven, don’t forget about that knee, keep straightening that leg Four, three, two, Ok last set, and we’re going to stretch And cross, and up Whoo! Cross, and up

Ok, I’m really starting to shake here, so if you are, so am I (heh) And, seven more Seven, up Six, lift and five, four, three, two, one, last set is circles And, ten, nine, stay with me, eight, seven, six, five, four, three, two, and whoo! Ok

Open your knees Make room for your bump as you stretch back into child?s pose Do a little stretch, deep breath [Breath] Ok, we gotta do the other side So, swing around

Hands underneath your shoulders, reach that leg back, lift And, up and down Up, eight, seven, six, five, four, three, two, and pulse: two, three, four, five; five, four, three, two and one Two more sets, and lift Keep breathing through it

Just think of how great you’re going to feel after we’re done And seven, six, five, four, three, two, and lift, pulse it Ten, nine, eight, seven, six, five, four, three, two and one Last set, down, up, tap Up, kick a little bit higher

Really give it all you got Six more: six, five, four, three, two, you got this mama! One more, lift up Pulse: ten, nine, eight, seven, six, five, four, three, two, cross it over, and lift I just hit the wall (heh) Over, and up

Keep moving And up, and seven, six, five, [Breath] Ok I’m really starting to break a sweat here Three, two, and one Lift, circle Two, three, four

Imagine you have a crayon on the bottom of your toe, and you’re drawing the same circle over and over again Two more: two, and one And cross, up Cross, up Good, stay with it

Keep pulling your bellybutton in towards your spine Seven, six, five, four, three, two, one, circle And ten, nine, eight, seven, six, five, four, three, two, last one And cross Up, good

Now really finish strong Keep going, keep breathing You can do this Six, five, four, whoo! Three, two, and one Lift, and ten, nine, eight, seven

Almost there Four, three, two, and one Done! Ok, open the knees, sit back, take a deep breath [Breath] Good work, it’s going to pay off So go ahead and just sit facing me

Let’s cross one leg over the other, a little extra stretch to finish Ahhh, take a deep breath, and [?]you want to cross one leg over the other Now ideally, your knees are one on top of the other But that’s Ok, because you have a bump So only go as far as what’s comfortable and you feel a stretch

Take an inhale, and exhale Stretch forward just a little bit Good work, guys Really just showing up for these workouts, doing something is always better than nothing So even when you’re super tired ? switch legs ? while you’re pregnant, even just doing something for five minutes will help energize you, help you sleep better at night, and just keep your body nice and strong and supple during this really precious time in your life

Take an inhale [Breath] and exhale, stretch Alright, thank you Make sure you stay tuned for a few more words from me Tamara: Whoo! Ok, that was a doozy So, good job that you’re still with me on this one

And I just want to encourage you that, that was not an easy workout I was sweating and shaking the entire time, and trying to talk you through it So I’m glad that you stuck with me And the reason why keeping our glutes really strong during pregnancy is that it’s going to help you feel so much better A lot of lower back pain, whether your pregnant or not, is contributed towards having less strong glute muscles

So by keeping your buns nice and strong and tight, it will help you alleviate back pain while your belly is growing forward So it’s not just about wanting to look good which, nothing wrong with that But it’s also just going to keep you feeling really strong and healthy while you’re pregnant as well So, keep it up Keep doing this workout, thanks for joining me

And make sure you subscribe, because after this baby is born, I’m making some post-natal videos And leave a comment below if you want specific videos, that I will be so happy to create just for you Have a great day!

Source: Youtube