Original subtitles

Pre And Postnatal Booty Burn Workout

Hi everybody

my name is Amanda welcome to Caravan Wellness

I'm gonna take you through a ten minutes really strong

glute outer glute

lower body focused workout

now this workout is for everybody but it is specifically

focused for my pregnant mamas and also if you have

been cleared for exercise in your postnatal journey

as well so we're going to first start by just hinging

forward at the hips and then zipping up the back of

the legs to pull you up

now I'm staying really neutral in my pelvis

now what that means is just my natural curvatures

of my spine are still present and I'm just thinking

of hinging from the hips keeping that neutral spine

and depending on how long how far you

Are through your pregnancy right you might want to

widen your feet a little bit

it might feel nice to put your hands on your belly

now I'm continuing to cycle through my breath

I'm making sure that I have a gentle bend in my knees

but if you're looking at me from the side

you might not even notice that they're bending and

we're thinking of really anchoring the heels down

into the floor

I'm zipping up the back of my leg

so imagining that my hamstrings and have little dippers

and they're zipping all the way up into the goop crease

right when my hamstrings and my butt comes together

and I'm just hinging forward and then squeezing the

back of my legs

so bring me on up now if you're feeling OK you're a little

more open in your lower back is the side of your body

you can always reach your fingers towards your toes

and I'm still making sure that my heels are staying

connected down into the floor

I'm keeping my breath flowing

And if you would like a little more insight into our

breath

here

we did a five minute video talking about your diaphragmatic

breath

so please refer to that but I want you to think about

just continuing to cycle your breath through inhaling

fully and exhaling fully nothing forced again we're

not picking up any heavy weights at the moment and

we're just moving our bodies so we just want to make

sure that we're not holding our breath especially

if you are pregnant

we want to make sure that the breath is always continuous

I'm getting a nice burn in the back of my legs

I hope you are at home as well

we want to go for eight more we're continuing to push

down into those heels

I'm feeling a nice big zipper on the back of my legs

continuing to breathe

you've got far more here keeping the collar bomb reaching

and lengthening to the side walls and two and one

And now I'm going to zip my feet all the way together

and I'm going to take a little sidestep alternating

out

I'm continuing again to push my hips back my heels

will always stay connected into the mat as soon as

they can again I'm staying really neutral

this is a nice stretch for the inner thighs and again

a lot of physiological changes are happening in your

body during pregnancy

the extra hormones are creating a laxity in your pelvis

and in the rest of your connective tissues in your

joints to help accommodate your growing baby

so we want to balance off that mobility and that extra

laxity with a lot of stability and again I'm continuing

to use my breast if you're thinking about your trans

versus abdominal muscle starting from the back

the sides of your spine wrapping around like a corset

towards the midline of your body

Connecting right to wear the right and left side of

your six-pack muscles come together we're thinking

about just using our breath when we need it or that

rap a little bit more especially as things become

a little bit more challenging and especially as you're

building a little more heat in your lower body

we're just gonna go eat more here and seven I'm pushing

off the straight leg onto a bed leg

this is this a good thing to do again if you've been

sitting at a desk all day

you just need to move your body a little bit

this ten minute lower body express is going to be your

jam

let's go far more sometimes I forget to count three

and two and one now we're going to come to one side of

our mat and we're going to sit our hips back into a little

hinge and I'm just going to take a little sidestep

over to the other side of my mouth

As I walk over I'm still staying in my mutual position

and I'm taking tiny little steps

my weight is still really far back in my heels and I'm

just getting a little asymmetric hold happening

I'm feeling my quadriceps but we're also making sure

that the glutes are loaded the weight is back in the

heels

we're going to keep going side to side and widening

the chest and maybe take your hands onto your belly

just to make sure that there's a little flow that

cyclical breath is continuing to flow inhaling and

exhaling now again every time you exhale

if you are pregnant I want you to imagine that you're

giving your baby a little hug try to wrap those muscles

around and stabilize the rest of your spine

we're gonna go a few more of these widening the front

Chest and then we're going to do one more all the way

over to the side and then come up and breathe now I'm

gonna get myself

set up for a little glute bridge

so taking yourself down onto the floor is not just

a regular activity

okay I want you to think about using your breath a little

bit more take you down and take your time especially

if you are pregnant roll onto one side and then bring

yourself onto your back now here I wind gently reach

towards your fingertips just to make sure that your

heels are closed and we're going to bring your feet

about inner hips with this since apart knees and legs

are parallel and we're just gonna find a little bridge

here

now I know it sometimes feels kind of odd to be lying

on your back during pregnancy rate depending on if

you have a nice

Big baby in there so I want you to think about keeping

that neutral position in your hips not peeling up

and lowering down through our imprint position

we want to keep everything nice and neutral and again

we're thinking about that upper hamstring group

priest zipping up through the back of the legs by anchoring

down into the heels I want to keep my collarbone reaching

wine to the side and then we want to settle into the

front of the sternum that we're not popping the ribs

open and jamming into the lower back

the lower back is taking enough heat as the force of

gravity and the babies growing in the front side you've

got your lower back takes a lot of heat here

so we want to use the back of the legs

a little bit more and just gently tap the hips onto

the floor

We're going to go four more three two now we're going

to hold this one up and gently push the knees out to

the side

now we're not gonna be here

all that long but we still want to keep the heels pressing

into the floor and imagining that the thighs are reaching

out away from you and just keeping your breath flowing

I always find it's nice just to give yourself a little

tactile feedback of your hand on your belly just again

checking in with yourself right

the mindful connection from your brain through your

breath into your body is so important especially

as you're gearing up for birthing your babies right

you need that mindful connection that just helps

us tap into that sort of primal state

we have eight more seven six five four three two and

one alright things are heating up

On the backside everybody now we're going to roll

over onto one side you have a few options here you can

either be stacked up in your elbow and bring a couple

pillows or some props underneath you I'm gonna lower

myself all the way down this is also another option

and I'm going to take my top leg keeping it at a ninety

degree angle

I'm just going to lift and lower now the hardest part

here is to keep the hips stacked up now again

if you have a growing baby here

you can always prop yourself up with a little pillow

or a towel or we're turning on the lateral muscles

that help support and stabilize your pelvis and again

I was mentioning all of the extra hormones in your

body creating that laxity in your joints

your pelvis is especially susceptible to se joint

issues are a lot of other despain

And over our pressure in discomfort

so we're just lifting this leg and lowering this leg

keeping it nice and parallel we've got far more here

and three and two and we're going to hold it up

this is a little bit funky where we're going to tap

the knee in for a little internal rotation

I'm using my breath and I want to activate that little

course in Iraq to help keep my pelvis really level

and neutral as I dip my knees in towards one another

and then I reset this leg back into parallel

now this never really gets easier

this is always challenging to do on either side seat

work

you just get a little stronger and again the more that

you can send any about any of that tension and pressure

into the lower leg

the better my top hand can either be on my hip for a little

more challenge or just inching onto the front of your

onto the mat here for a little bit more support

we're gonna go three two and one now we're gonna relax

for just a minute heels are going to stay together

and we're going to go into an external rotation

Now again the hardest part is to not let this top hip

roll back with you so your range of motion might be

a little bit different

it might be a little smaller and that's absolutely

fine

we're gonna go four three two and we're gonna get a

little bit jazzy here you're gonna lower and lift

and then kick and tap lower end lift kick and tap as

we're going through this range of motion when you

kick up that topic might want to roll back so just keep

checking in we're just going to go three more here

down and up open end to end open and last one and up and

arrested down

take a moment

we're gonna come up using our breath and I'm just going

to gently swing my legs around to come to the other

side now again when you set yourself up on this side

To take your time to adjust whichever position feels

good for you just to show you the difference

I'm going to come onto my elbow here

so I'm going to keep this leg nice and parallel I like

to flex through the ankle as well so they're just maintains

a nice amount of activation in the whole leg

And I'm just continuing to flow through my breath

inhaling and exhaling

And we're just using our breath

we're using that trans versus belly pump as needed

and four and three and two and we're just going to go

into our internal to parallel rotation now again

we don't necessarily work in an internally rotated

place often and the rest of our days

so this might feel a little bit weird and it might feel

different from one side to the other now if you're

up on your elbow again

you could always pop yourself up with a pillow or a

rolled up blanket and just making sure that we're

continuously breathing we're not holding our breath

No matter how much burn your feeling and four and three

and two and we're going to go into our last little bit

here

so heels are going to drop and we're going to lift and

stay close together and then that top knee is going

to wrap up towards the sky

and then gently close and control the way down

now it is not easy to maintain the pelvis in a level

plain

so finding again

stability and this might feel a little bit different

from one side to the other

we're going to go for three we have that little last

bit with that kick two and one so now we're going to

lift and kick tap and close this is our last little

homestretch here

we're getting those deep rotate ers inside pelvis

anything that helps support the pelvis on the sides

is real

Really going to help protect and keep that overall

stability

we just have one more and lift and kick and lower and

rest make sure to give yourself a moment to give those

glutes and hips a little stretch out perhaps crossing

one leg in front of the other taking a nice breath in

letting your chin in your chest

just melt forward

maybe perhaps rocking yourself from side to side

and just make sure to change out the other side taking

a big breath in exhale

let the chin to the chest milk forward and again always

just finishing with a moment of gratitude for yourself

coming back into your breath again

my name is Amanda coming to you from Caravan Wellness

hope you enjoyed your ten minutes of booty express

have a great day