Hip Bridges with Baby

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A hip bridge are an effective glute exercise that doesn’t require machines or bars and this particular move (both versions) can be done at home or at the gym. The first exercise is a modified version and I recommend starting with this one until you feel stable enough to use the ball especially if holding onto your baby. You can incorporate this exercise into the 15 Minute Mommy and Baby Workout I posted last week for a great lower half workout!

 

 

Move 1: (easier) start by laying on a mat with your knees bent, feet flat on the floor and hip width apart, your baby/weight resting on your hips (picture 1). Holding baby securely in place slowly lift your hips off of the floor keeping your feet and knees in line and tightening both your core and glutes. When you reach your highest point hold for one breathe (picture 2) before lowering back down to the floor. Repeat this move 15 times. Do 3-5 sets of 15 reps (depending on ability) and rest in between sets.

 

 

Move 2: (harder) start by sitting on a fitness ball with your feet flat on the floor and your baby/weight resting on your lap. Slowly walk your feet out so you end up with your head and shoulder blades resting on the ball, your glutes lifted and your core tight (picture 1). Holding your baby securely, lower your glutes toward the floor and hold for one breath (picture 2). Raise your glutes back up toward the ceiling. Repeat this move 15 times. Do 3-5 sets of 15 reps (depending on ability) and rest in between sets.

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