Stand up against a wall with knee closest to the wall bent at a 90-degree angle behind you.
Keeping the outside of your upper leg (thigh) against the wall, lift your foot off the wall as far as you can without leaning over (think about standing tall).
Assume the position of a normal glute bridge. Then make sure to hold your arms straight above your body. Squeeze your glutes at the top for a couple of seconds then release.
Start lying flat on your back, with knees bent and feet planted on an elevated surface; on a chair or couch, and keep the core tight as you raise your hips higher into the air near your hips. Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds
*If you get dizzy laying flat on your back, place 2-3 pillows behind your head, neck and upper back so that you are lying on an incline. You can also sit on the ground and lean against your couch or any piece of furniture that won’t move.
Start on your hands and knees, with your hands directly under your shoulders and back flat.. Keeping your core tight, lift one foot off the ground and reach straight backwards. Reach as far as you can, squeezing your glutes at the top, and keep your knee bent throughout the movement. Lower it back down, bringing your knee all the way back underneath your hips
Place yoga ball right at the center of your hips and belly, with your feet on the floor behind you. Your baby can participate as well!! Have your child laying right in front of you on the ground.
Hold a position to a plank, with hands and feet on the ground at the same time. Have the ball support your hips and abdomen.
Reach one arm up in the air, while reaching the opposite leg in the air. For example, you would only have your left arm and right leg on the ground, with the other limbs in the air. Hold for 2-3 seconds, and then return to the ground. Repeat with the opposite side.