It’s perfect for relaxing the pelvis and back.
The Lower Body Mobility & Strength workout includes a range of exercises that aim to strengthen your glutes and lower body muscles while easing pressure and mobilising the pelvis and back. A workout mat is all you will need for this session.
The Lower Body Mobility & Strength workout is based on my new pregnancy program in the Sweat app. I know what it is like to experience all of the incredible changes that your body goes through during pregnancy, but I also know that there are so many other changes that women go through mentally as well. I designed this program to help women stay connected to their body, move with confidence and help them maintain their fitness, strength and mental wellbeing during their pregnancies. It is important that you talk to your healthcare professional about what type of exercise might be appropriate for you and your baby, as every woman’s pregnancy journey is different, and it is important that you consult with your healthcare professional before trying this workout or my pregnancy program.
15 minutes is what it is.
Mat: equipment
Good for: Glutes and the lower body.
Follow along with the instructions.
They recommend taking a few minutes to warm up. Dynamic stretches, such as arm swings and cat cows, can help to warm up your muscles, increase your range of motion and reduce your risk of injury.
Hip Flexor to Hamstring
A kneeling position on a yoga mat is the first step.
If you want to ensure that your left knee is not further forward than your toes, you need to release your left leg and take a large step forward. Keeping your torso upright, push your hips forwards so that you feel a stretch on your right leg. This is where you will start.
Inhale and exhale. Bring your torso towards your left thigh as you draw your glutes towards your right foot. Keeping your shoulders and hips level, extend your left knee with toes flexed. Hold this position for three to five seconds.
The third step is inhale. Take a rest. If you want your knee to be no further forward than your toes, you need to bend your left knee. Lift your torso away from your left thigh in order to return to an upright position. Hold this position for 3 to 5 seconds and breathe deeply.
For the specified amount of time, alternating between the low lunge and hamstring stretch positions is what you should do. On the other side repeat the stretch.
Active Butterfly Stretch
While seated on a yoga mat, extend your legs out in front of you Place your hands on your feet, resting your forearms on your thighs, as you release and turn out both legs to bring the soles of your feet together in front of you.
The second step is to lower your torso towards the mat and use your forearms to press your thighs towards the mat.
Hold this position for the specified amount of time. When you exhale, lower your torso towards the floor and use your forearms to press your thighs towards the mat.
Double Pulse Squat
Place the feet on the floor shoulder-width apart. This is where you’ll be starting.
Inhale. If you want your knees to remain in line with your toes, bend at both hips and knees. Continue bending your knees until your legs meet the floor. Make sure that your back is between a 90- and 45-degree angle to your hips. The position is called full squat.
Push through your heels and bend over to squat down.
Stand up and exhale. To get back to the starting position, push through your heels and extend your legs. If you want to repeat the number of times, you have to.
Good Morning
Stand a dumbbell against your upper traps and plant your feet on the floor. Push your chest out with your shoulder blades. The starting position is this.
Lift your hips up as you hinge forwards. Your head is an extension of your spine, so make sure that you maintain a proud chest. You should feel tension in your legs.
The third step is Exhale. Push through your heels and use your legs to extend your hips back to the starting position.
Reverse Lunge
The feet should be on the floor shoulder width apart. The pubic bone should be drawn to your belly button. This is where you’ll be starting.
The second step is inhale. With your right foot, take a big step backwards. As you plant your right foot on the floor, bend both knees to 90 degrees and ensure that your weight is evenly distributed between both legs. Your front knee will be aligned with your ankle and your back knee will be off the floor if you do it correctly.
Step 3 is to exhale. Transfer your weight onto your left foot by extending your knees. Return to the starting position with your right foot.
Inhale the fourth step. Take a step backwards with your left foot. As you plant your left foot on the floor, make sure that your weight is evenly distributed between your legs by bending both knees to 90-degrees. Your front knee will be aligned with your ankle and your back knee will be off the floor.
Stand up and exhale. Bring your weight onto your right foot by extending both knees. Return to the starting position by walking your left foot forward.
Continue alternating between the right and the left for the number of reps.
Crab Walk
If you want your knees to stay in line with your toes, you have to place both feet on the floor hip-width apart. If you want your knees to stay in line with your toes, bend at the hips and knees. Continue bending your knees until you can see the floor. If you want your back to remain between a 45 to 90-degree angle to your hips, make sure you keep it between a 45 to 90-degree angle to your hips. This is where you start.
Inhale step 2. Bring your pubic bone to your belly button. While maintaining a squat position and keeping your right foot on the floor, you should step your left foot to the side so that your feet are closer to each other.
Take a breath. While maintaining a squat position and keeping your left foot on the floor, you can return to the starting position by stepping your right foot inwards.
Squat & High Reach
Step 1: Begin by standing on the floor with both feet on the floor and hands on your side. To get your core engaged, gently draw your ribs towards your hips. This is where you should be.
The second step is inhaling. Your upper legs should be parallel to the floor. Don’t allow your knees to fall in, ensure you keep a proud chest and knees in line with toes.
Stand up tall by stretching your legs and pushing your feet through your feet. When you reach the top of your stance, raise your heels off the ground by pressing your feet into the balls of your feet. Ensure that your arms are close to your ears by extending them directly overhead.
You should feel the tension in your body during this movement. For the amount of time or repetition you want to do.
Cool Down
A cool down session is recommended after a workout. Walking for a few minutes will help to lower your heart rate and help your body cool down after a workout. static stretching is a part of your cool down, where you hold a single position for twenty seconds or longer. Increasing your flexibility and range of motion is the aim of static stretching.
At Men’s and Women’s Health, Nikolina is the Digital Editor, where she covers news, fitness, health, style, travel, and pretty much everything else. She has contributed to Vogue Living and The Australian and is a lover of boxing. She works in digital marketing, social media, and branded and editorial content creation.