Summary: Hip thrusts are a popular exercise for building glute strength and have gained popularity among fitness enthusiasts. Many women who are pregnant wonder if this exercise is safe to perform. This article explores the different aspects of hip thrusts while being pregnant.
1. Benefits of hip thrusts during pregnancy
Performing hip thrusts while pregnant can have several benefits. It helps to strengthen the pelvic floor muscles, which can be beneficial during both pregnancy and childbirth. The exercise also targets the glutes, which can help relieve some of the pressure off the lower back that often accompanies carrying extra weight due to pregnancy.
Furthermore, strong glutes can provide support to your knees and improve posture, which helps alleviate muscle pain during pregnancy. Additionally, during the third trimester, when many women experience balance issues, performing hip thrusts can improve balance and stability.
However, it is essential to consult with a doctor or a professional trainer before incorporating hip thrusts into a workout routine during pregnancy, as every pregnancy is unique and personal situation should be considered.
2. Precautions to take while doing hip thrusts while pregnant
As with any form of exercise during pregnancy, there are precautions to take to ensure the safety of both you and your baby. When performing hip thrusts while pregnant, it is essential to focus on form and positioning to avoid any strains or injuries.
For example, it is crucial to put a rolled-up towel or yoga block under your upper back, so that your head and shoulders remain elevated, providing ample space for the growing belly. This position not only makes hip thrusts more comfortable to perform but also reduces pressure on the lower back and provides better stability. It is also important to avoid lifting heavyweights and to ensure that the exercise is done with proper technique.
Another important precaution is to not overexert yourself, especially during the third trimester. Overexerting during pregnancy can lead to undue stress on the body, and there is also a risk of preterm labor or low birth weight in the baby.
3. Modifications to hip thrusts during pregnancy
The standard hip thrust form may not be suitable for all women during pregnancy. Since traditional hip thrusts require lying on the back, it is usually not recommended as it reduces blood flow to the uterus, and late in pregnancy can cause dizziness and nausea.
An alternative is to sit with your back against the wall, with legs stretched out in front of you, and perform hip thrusts from this position. This variation is not only safe but also makes the exercise more comfortable as it requires no movement from the lower back. Moreover, you are unlikely to suffer injuries, and your bump will not be put under any undue stress.
Another modification involves doing hip thrusts with resistance bands rather than weights. Resistance bands are an excellent option during pregnancy since they provide resistance but do not place additional pressure on the lower back. It also enhances bodyweight exercises’ effectiveness and recruits muscles from different angles and ranges of motion than those in traditional exercises.
4. When to avoid hip thrusts while pregnant
Despite hip thrusts have several benefits and modifications for pregnant women, some instances exist where it’s best to avoid them altogether.
If you have been advised by your health care practitioner to avoid any specific exercises during your pregnancy, then hip thrusts would also be off-limits. Second syndrome pregnancies that carry the risk of premature labor or low weight babies, conventional hip thrusts are not suitable, as they exert pressure on the abdomen and pelvic area.
If you’ve experienced pelvic floor pain or strain during pregnancy, hip thrust variations or any glute exercises must be avoided. If you have difficulty maintaining proper form or your balance while doing the exercise, it can lead to severe injuries. Likewise, if any part of your body starts to feel painful during a set, do not push through it and immediately stop the exercise.
Overall, determining whether hip thrusts during pregnancy is safe necessitates considering individual situations. While there are several benefits, precautions, and modifications regarding hip thrusts during pregnancy, it’s essential to consult with your obstetrician, gynecologist, or fitness instructor before incorporating them into your workout routine.
By following the right precautions, modifications and exercising with care and moderation that will make your workouts safe, enjoyable, and beneficial for you and your baby’s health in the long term.