Thursday, April 11, 2019

Why you need strong glutes during and after pregnancy

Your glutes are the largest and strongest muscles in your body. They are vital to good posture and make everyday movements like sitting, standing and picking up heavy objects easier. If your glutes and hamstrings are strong and long, you are less likely to experience pain and injuries in your knees, hips, pelvis, and back.

For Pregnancy, Labour and Beyond 
Low back pain is the most common complaint of pregnancy.  It is usually a result of the growing uterus pulling the pelvis forward putting pressure on the lower back.  This is exacerbated by tight, weak glutes.  By strengthening the gluteal muscles and concentrating on correct alignment you can avoid some of the pain and discomfort that weak postural muscles can cause.  

You’ll also need those strong legs and glutes for labour and delivery.  Labour is one of the most physically intense feats you will ever experience.  

After baby arrives, you’ll be doing a lot of sitting while feeding your baby.  Hours and hours of sitting. This further weakens and tightens the glutes.  Most infant care tasks require mom to bend over, causing poor posture in the upper body as well.  Strong, long glutes and hamstrings improve alignment and posture. 

Strong Glutes

  • Help stabilise and support the lower back and pelvic floor
  • Decrease back and hip pain
  • Help give you good alignment and optimal positioning in the pelvis for baby
  • Give you the strength and endurance for labour and birth
  • Assist in good alignment and posture postpartum
  • Improve self confidence
Here are a few of our favourite glute exercises


Glute Bridges

  • Lie on your back with knees bent and feet flat on the mat.  Arms lie by your sides. feet, knees and hip bones should be in one line. 
  • Slowly raise your seat until you are resting on your shoulder blades.  Engage your glutes and inner thighs.  
  • How do your knees feel?  You may need to adjust how close or far your feet are from your seat.
  • Hold for a few seconds and return to the mat.
  • Start with 1 set of 10 repetitions


  • Stand tall with feet hip width apart or a little wider.
  • Look forward the whole time.
  • Send your tail bone back like you are siting down on a bench.
  • Push through your feet back to standing.
  • Start with 1 set of 10 repetitions
*Always check with your healthcare provider before beginning a new exercise regime*

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