Benefits of the Hip Bridge Exercise:
Strengthens Core Muscles
The hip bridge is an excellent exercise for engaging your abdominal muscles, including the transverse abdominals, which acts as a natural corset for your waist. Adding the weight of your baby helps intensify this engagement, promoting core stability and strength.
Tones Glutes and Hamstrings
Lifting your hips during the bridge primarily works the gluteal muscles (bum) and hamstrings (back of the legs). This can help tone and strengthen the lower body, improving muscle definition and function.
Enhances Pelvic Floor Strength
The movement of lifting the hips, combined with the focus on engaging the pelvic floor, helps to strengthen these important muscles. This is particularly beneficial postpartum, as it can aid in recovery and prevent issues such as incontinence.
Promotes Bonding with Your Baby
Exercising with your baby allows for close physical contact and interaction, enhancing the emotional bond between you and your little one. It's a fun and playful way to include your baby in your fitness routine. It also adds as a form of ‘Tummy Time’ for your baby when in a seated position (as seen in the video tutorial).
Provides Gentle Resistance
The weight of your baby acts as natural resistance, making the exercise more challenging and effective. As your baby grows, the resistance increases, helping you continue to build strength over time.
Convenient and Time-Efficient
Incorporating your baby into your workouts allows you to exercise without needing to find separate time for fitness, making it easier to stay active and healthy amidst a busy schedule.
Improves Posture and Stability
By working on core strength and engaging stabilising muscles, hip bridges can help improve posture and overall body stability. This can be particularly beneficial for new moms who may experience postural changes due to pregnancy and other daily activities.
How to Safely Perform a Hip Bridge:
Set Up:
Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
Place your baby on your hips in a seated position. Hold them securely under their armpits. If your baby is older and able to stand, they can stand on your belly for a different variation.
Positioning:
Make sure your feet are close to your bum. This will help you achieve a good range of motion and stability during the exercise.
Breathing during the exercise:
Inhale deeply, preparing for the movement.
As you exhale, lift your hips toward the ceiling, engaging your glutes and core. Focus on lifting your pelvic floor as you raise your hips. Keep your baby steady and secure with your hands.
Inhale as you slowly lower your hips back to the starting position. Keep your baby resting comfortably on your hips the entire time.
Repeat:
Continue this movement, lifting and lowering your hips in a controlled manner. Aim for 10-15 repetitions, or as many as feels comfortable.
Remember to listen to your body and ensure both you and your baby are comfortable and safe throughout the exercise.
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