(Difficulty: Beginner/Intermediate)
Description:
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.
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Category: Exercises
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Foot Elevated Glute Bridge
(Difficulty: Beginner)
Description:
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.
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Donkey Kicks
Difficulty: Beginner
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
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Bicycle Kick Progression
Difficulty: Advanced
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Ball and Baby Hip Lift
(Difficulty: Intermediate/Advanced)
equipment: yoga ball
Description:
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Ball and Baby Balance Builder
(Difficulty: Intermediate)
Description:
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.
Complete 10 reps on each side.
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Ball and Baby Balance Builder (Modified)
(Difficulty: Intermediate)
Description:
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.
Roll forward a bit so that your hands and feet can be on the ground at the same time, with the ball supporting you in a position similar to a plank. Reach one arm in the air, leaving the other 3 limbs on the ground. Hold for 5-10 seconds, and then do the same on the opposite arm.
Return arm to the ground, now lift one leg in the air. Repeat same sequence for one leg at a time. Hold for 5-10 seconds on each limb.
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Ball and Baby Back Extension
Equipment: yoga ball
Difficulty: Intermediate
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.
Cross your arms in front of your body. Roll back on the ball so that only your chest is off the ball.
Lift your chest up as far as you can, trying to arch your upper back. Hold for 1-2 seconds at the top, then control the motion back down.
Complete 10 reps.
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Ball and Baby Arm Lift
(Difficulty: Beginner)
Equipment: Yoga Ball
Description:
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.
Reach your arms straight up, palms facing the ground. This is a great exercise to improve shoulder mobility. Hold for 1-2 seconds at the top, and then lower back down.
Complete 10 reps
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Back Elevated Hip Thrust
(Difficulty: Beginner)
Description:
Sit on the floor with your upper back against a couch or chair and knees bent.
Push through the floor to raise your hips off the ground, holding for 2-3 seconds at the top, and then lower back to the ground.
