The first trimester is probably the most difficult to workout during, at least for me, but if you are still working out, and wanting to keep your booty in shape as your belly grows, then this workout is great for you. The reason I like to keep this workout in the first trimester is because we are going to be on our back for a decent amount. This allows for more hip-thrust motion, which is one of the best for glute activation.
Keeping your glutes strong is also beneficial for pelvic floor stability during pregnancy.
Yep, the glutes play a very important role in helping to keep your pelvic floor and pelvis in place during pregnancy. Pregnancy releases a hormone called relastin that allows joints and ligaments to stretch and expand. This is great for expanding the hips, opening the pelvis and allowing room for baby. But, some can experience their pubic bone and pelvis to slip out of place, causing pain in various areas including your back. By keeping your glutes and hips strong, you can help prevent this, and support your pelvis as it stretches and moves. If you think your pelvis has slipped, and is causing back pain, a physical therapist is the best person to see and correct this issue.
This video explains EVERYTHING on the moves and how to do them, and I have them written out below, so you can copy or screen shot for later use. Do this a few times a week, add bands or weights if you are wanting to progress!
The best glute workout for the first trimester to keep those buns tight:
We are going to start lying on our backs. This is okay during the first trimester, and part of the second, until you get farther along. I love the single-leg bridges because it ensures that each glute does some work. It also helps keep one glute from being more dominant over the other, which most people have one side that is stronger.
30 Single-leg bridges (or hip thrusts) straight into
30 single-leg raises same leg
30 glute bridges or hip thrusts straight into a 30-60 second hold. NO REST, right into 30 more glute bridges, then hold for 30-60 seconds, then right into 30 bridges again, and hold for the third and final time at 30-60 seconds.
30 Single-leg bridges other leg right into
30 Single-leg lifts
Done with the first section.
Next set, on all fours:
Get down on all fours, and continue with these super simple exercises. First round is the right leg. Right leg does 30 donkey kicks, 30 fire hydrants then 30 donkey kick to fire hydrant.
30 Donkey Kicks
30 Fire Hydrant
30 Donkey Kick to Fire Hydrant (combo)
Last set standing:
The key is to stay on the same side, so the glute gets a lot of work. Each glute worked separately really makes a difference!
30 Curtsey lunges with a kick.
30 Reverse lunge with a knee-up or kick
30 single-leg dead lifts
Switch legs and repeat.