Exercises in Pregnancy: Buttocks, Thighs, Hamstrings  Health Article

Gluteus Maximus (Buttocks) Stretch

• Lie on your back. Keep your head on the floor and pull your left leg toward your chest.
• Hold for 30 seconds and then switch legs. Stretch gently and steadily.

Quadriceps (Thigh) Stretches

These exercises stretch the muscles in the front of the thighs.

Exercise 1

• Lie on your left side, on the floor. Your hips should be lined up so that the right one is directly above the left one.
• Rest your head on a pillow or your left hand. Bend your right knee, reach back with your right hand, and hold onto your right heel.
• If you can't reach your heel with your hand, loop a belt over your right foot. Pull slightly (with your hand or with the belt) until the front of your right thigh feels stretched. Hold the position for 10 to 30 seconds.
• Reverse position and repeat with other leg. Repeat three to five times on each side. If the back of your thigh cramps during this exercise, stretch your leg and try again more slowly.

Exercise 2

• Place your left hand on a wall for balance. Hold your right foot behind you (with your knee bent) in your right hand.
• Slowly pull the heel of your left foot toward your buttocks. Stretch gently and steadily and do not bounce. Hold for 30 seconds and then switch legs.

Hamstring Stretch

This exercise stretches the muscles in the backs of your thighs.

• Stand behind a chair, with your legs straight. Hold the back of the chair with both hands.
• Bend forward from your hips (not your waist), keeping your entire back and shoulders straight the whole time, until your upper body is parallel to the floor. Don't bend over and "hump" any part of your back or shoulders at any time.
• Hold position for 10 to 30 seconds. You should feel a stretch in the backs of your thighs. Repeat three to five times.

For more stretching exercises, go to Exercises in Pregnancy: Hip, Exercises in Pregnancy: Calf Exercises, Exercises in Pregnancy: Gentle Stretches, Exercises in Pregnancy: Wrist & Ankle Exercises, and Exercises in Pregnancy: Neck & Shoulders Exercises.

For more strength exercises, go to Exercises in Pregnancy: Buttocks, Hips, Thigh, Exercises in Pregnancy: Arms & Shoulder Exercises, Exercises in Pregnancy: Shin, Ankle & Calf Exercises, and Exercises in Pregnancy: Abdomen & Thigh Exercises.