How should I do the gluteal-pumps exercise while pregnant?

To do the gluteal pumps exercise during pregnancy, assume a position on your elbows and knees with your spine flat and in a neutral position. Hold your spine in place by drawing your belly button in toward your spine. Squeeze your gluteals (collective term for gluteus maximus and gluteus medius) to raise one leg up in the air with your knee bent at 90 degrees.

Try not to push your leg up with your foot or pull your leg up with your hamstrings (the muscles in the back of your leg). Pull it up by squeezing your gluteal muscles. Stop when you feel the maximal contraction of these muscles.

Slowly lower your leg about 1/4 to 1/2 inch. This ensures the glutes stay turned on and are doing the work. Maintain the gluteal contraction while you slowly pump your leg up and down.

Make the gluteals fatigue. Perform 10-30 repetitions or until fatigue or failure (indicated if your hamstrings begin to fatigue instead of your gluteals). Switch sides.

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