Prenatal Exercises - Pelvic Tilts

Vionna Jones: Hi! My name is Vionna Jones with the Hot Mama Fitness Studio. Today, I am showing you how to work out during your pregnancy. In this segment, we will show you how to do pelvic tilts and hip circles on the ball. These are good exercises because they help to open up and loosen your hips which is going to be very important during your labor and delivery.

So to start, Julie is again sitting nice and tall on top of her stability ball, abs are engaged and shoulders blades are back. So she has good posture here and we are going to start with pelvic tilt.

So in pelvic tilt, she is just going to tip her pelvis forward and then back on the ball. As all of this is coming from her hips, instead of from her legs, so you are not going to feel anything really in your legs as you do this exercise.

This exercise can be used in between other exercises to give yourself a little bit of a break or it can also be used as an exercise on its own. This is something you can do everyday. So again you can do, say 12-15 of these, 2-3 sets, if you're doing it as its own exercise.

Then when she is done, she is going to come back nice and tall to that really good posture back on top of the ball. Then we will move into the hip circles which also are going to help to open up and loosen your hips here.

So starting centered on the ball, you just start making little tiny circles with your hips on the ball. Each one can be just a little bit bigger and a little bit bigger until you get to one big circle. These are all going in the same direction. Then with a big circle, go in the other direction. Now each circle gets a little bit smaller and a little bit smaller.

This exercise can be used in the same way as the pelvic tilt, as a break in between other exercises or as an exercise on its own. You can do this while you are watching TV or anytime just to loosen up the hips. When she is done, she comes right back to her beautiful posture with the shoulder blades back and the abs engaged sitting really nice and tall on the ball.

That is how you do pelvic tilts and hip circles on the ball. In the next segment, we will show you how to stretch.