What is your favourite muscle group to train?! For me training lower body is probably one of my favourites and I think it’s because training your lower body makes you feel so strong and powerful. Your legs are large muscles and they allow you to more weight around than some of the other muscles groups…and ladies, if you aren’t lifting heavy weights I’m telling you it’s time. The strength and empowerment you will feel is unlike anything else you will experience!
So why do we need to train lower body during pregnancy and beyond? I want you to stop and think about all the things that your lower body does for you. Walking, running, chasing your kiddos, picking up toys, cooking meals, emptying the dishwasher, filling and emptying the washing machine and the dryer, carrying carseats and strollers (yes your legs play a big role in this)…the list goes on and on. So I guess the better question is why wouldn’t we train our legs both in pregnancy and beyond?
Your lower body creates the foundation which movement is built on. Placing an emphasis on all the major muscles groups in the lower body including the quads, glutes, hamstrings and hips creates muscle balance and can help prevent or manage pain or injuries. The muscles in your lower body are some of the largest in your body and ensuring they are strong and functioning well will actual help you burn more calories throughout your day and move most optimally. Many lower body exercises also engage your core and pelvic floor which can help you develop improved core strength and better balance which can be very beneficial during pregnancy and postpartum. Have I convinced you yet?
Below is a lower body workout that can be used during your pregnancy, postpartum and beyond. I have included some modifications for you to use as you progress throughout this journey. This workout is something that can be done 1-2 times per week as your time and energy allows. Complete 8-12 repetitions of each exercise and complete 2-4 sets of the workout depending on energy levels and time available.
Squat
Squats are an extremely functional quad dominant exercise that can be performed throughout your pregnancy and into postpartum. As your pregnancy progresses you may need to take wider sumo stance with your squats to accommodate for your growing belly. You may also find that in the later stages of pregnancy or in the early postpartum that you want to opt for the box squat which will reduce range of motion a little bit and give you a bit more control.
Lunge
Lunges are another quad driven exercise that can be used throughout your pregnancy and into your postpartum fitness journey as well. As your pregnancy progresses you may need widen your lunge stance to accommodate for your growing belly. You may also opt for a static lunge if balance is a struggle for you.
Deadlift
The deadlift is a hip hinge movement that mainly targets the hamstrings and the glutes. As with the squat and the lunge you will likely need to widen your deadlift stance as your pregnancy progresses to accommodate for your growing belly.
Hip Thruster
The Hip Thruster is a largely glute driven exercise that will see modifications throughout pregnancy and into the postpartum. Early in pregnancy you will likely be able to accommodate a standard hip thruster but will want to modify to a standing or kneeling version as pregnancy progresses as it will be easier to get in and out of. These variations also allow you to adjust the positioning of the band around your growing belly. In the early postpartum phases opting for the glute bridge alternative will help you reconnect to your core and pelvic floor while remaining gentle enough to use in the early postpartum stages.
Glute Kickback
The glute kickback is another glute driven exercise and I’ve included it because it is simple one of my favourites. The glute kickback is friendly at any point during your pregnancy and even in the early stages postpartum. Depending on the equipment you have access to there are a couple of different ways you can execute it. Check out these 3 different variations and choose your favourite one.
There you have it…a lower body workout that is good for pretty much any point in your life. This workout targets all the major muscles groups in the lower body and gives you plenty of option to make it your own depending on where you are in your fitness journey. This workout is very general in nature and may not be appropriate for everyone. It’s always best to consult with your doctor before beginning any workout program. If you are looking for more workouts or one-on-one training that is specific to your own needs reach out here for your free consultation today. An individual program is designed with all your specific needs in mind to help you reach your goals. You can reach out here and connect with me regarding a program specific to all of your needs.
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