All kinds of exercise and dietary changes are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Push through the right foot and return the left foot back to the starting position. Balance on the side of your bottom foot or, to modify, balance on your bottom knee while extending your top leg straight, placing the foot on the floor for stability. Rep Range: 10-12 repetitions for two sets. Strengthening the lower body through strategic leg and butt exercises can help prevent these imbalances and ensure you feel physically supported while carrying a growing child. In fact, strengthening your abs when you're expecting supports your pelvic organs as your baby bump gets bigger. Lower righyour t leg back down with control, never letting it drop to floor, but hovering just above it. National Strength and Conditioning Association. The Glute Bridge Glute bridges while pregnant are best done in the first trimester when laying in a supine position on the floor is still comfortable and are one of my favorite hip exercises for pregnancy. Begin by placing your mid to upper back (right about the bra strap line) on a bench (or table, or couch). Elevated glute bridge.Youll need a bench or similar surface for this glute bridge variation. I would like to share these exercises with my sister as she is pregnant and this post will help her to remain fit. The hip extension aspect of this exercise involves the hamstrings, and the core aspect targets the transversus abdominis. Keeping your heels together, squeeze your glute while opening up at the knees. Keeping your chest lifted, step back with your right foot, bending both knees to 90-degree angles. Step the left foot back and across the line of the left leg. If the muscles in your lower back are working hard, reset to your starting position and make sure that your hips are tucked, your abs are activated, and your back doesnt arch as you start to raise your hips again. If not, I'd suggest using TRX straps for support (peek this second trimester TRX workout. Learn how to do glute bridge from this step-by-step illustrations: The muscles used for glute bridge may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for glute bridge are: Interested in how to improve your Glute Bridge faster? Ensure the front knee doesnt drift too far outside the midline. Hip extension exercises target the gluteus maximus and the upper hamstring muscles. Do for 6 reps, 3 on each side, alternating every time. When the quads and hip flexors get tight they can pull on the hip bone, tipping the pelvis forward, into a bit more of an anterior tilt of the pelvis. If you are far along in your pregnancy, you'll want to use a bench or hip-thrust station so you're off the floor. DISCLAIMER: Although I am a physician by profession, I am not YOUR physician. Reminder to breathe and avoid bearing down on your Pelvic Floor. Don't let the image fool you, this can be done with your knees bent and feet flat on the floor too to make it less intense (great for third trimester!). Keep the left leg straight while having your thighs together. A perfect glute bridge consists of elevating your hips until your torso makes a straight line from your shoulder up to your knee. Between posture, pain prevention, aesthetics, functionality, knee pain and support in pregnancy I truly love them. Add in a pause at the top to really feel your glutes contracting. When you have lower back problems, using your hands to help keep up your hips and lower back section. Place your feet so your soles face each other. The great news is if you were healthy and exercising regularly before your pregnancy, there is no reason you can't continue to exercise throughoutprovided you have your doctor's approval. This will help you maintain your posture and core strength. This tilt can put pressure on the low back and cause stiffness in the hamstrings. In this movement, you are either straightening your hips from a bent position, or bringing your legs behind you while your hips are straight. Home Motherhood Healthy Pregnancy The Best Hip Exercises For Pregnancy To Prepare For Labor And Postpartum. The condition causes your abdominal muscles to separate. The glute bridge is a relatively simple exercise to perform. But if you thought the focus was solely on maintaining a stable core to rebound your abdominal strength postpartum, youre missing out on targeting some of the bodys largest muscles many of which are in the lower body. It works the abdominal muscles, glutes, quadriceps, and hamstrings. As you exhale, draw the sides of your abdominal muscles together with your fingers. Press through the front heel to return to standing. They are classified as a hip extension exercise. It's video-based and goes over everything you need to know to put your mind at ease. Yes! And a strong core may help increase your sense of control during labor as well as help you recover more quickly after giving birth. Once you reach the top of the glute bridge, squeeze your glutes as tightly as possible and hold for a few seconds. Learn more aboutour editorial and medical review policies. Slowly roll back down to your starting position, releasing the pelvic floor when your hips come to the ground. You should even protect the lower back with a thickly woven towel on the surface. The educational health content on What To Expect is reviewed by our medical review board and team of experts to be up-to-date and in line with the latest evidence-based medical information and accepted health guidelines, including the medically reviewed What to Expect books by Heidi Murkoff. Before we delve into the good stuff, as a Certified Strength & Conditioning Specialist I want to remind pregnant women of two things: The first is thatevery pregnancy is different and every situation is different. Glute Bridge with Ball squeezehttps://www.youtube.com/watch?v=ugC5CxhXfig&t=2s. Basic Glute Bridge Exercise Lie on your back with your knees bent and your feet flat on the floor. It is an easy exercise to do at home because it does not require any equipment you simply lift and lower your hips to strengthen the targeted muscles. Hip Thrust with Ball Squeeze: add a small pilates ball between your thighs. Strengthening your glutes can also improve your form as you expand your workout routine and reduce general back pain. Please read my full Disclaimer for more information. B Stance Hip Thrust: Love this unilateral variation, really targeting the grounded foot. Hey Nicole! Lift your hips back up slowly and squeeze the muscles at the top of the movement. "A fantastic alternative for single-leg deadlifts are hex-bar deadlifts or dumbbell deadlifts, if your gym doesn't have a hex bar," says Hilgenberg. Squeezing your glutes at the top helps you derive a better mind-muscle connection and ensures you feel the burn on every single rep. Keep in mind that with glute training you also want glute mobility to reduce hip pain. "Make sure you squeeze your glutes at the top of the movement," she says, "and maintain tension on the muscles by lowering slowly back to the starting position.". Save my name, email, and website in this browser for the next time I comment. Make sure to keep the foot close to the ground and think of pushing back with your heel while squeezing the bum muscles to extend the hips. Don't forget to pin these hip exercises while pregnant! This means placing extra focus on the muscles of the hips in addition to regular postural [], [] is a good thing (unless youre pregnant, be careful stretching while pregnant! Aw, congrats to your sister- and enjoy those baby snuggles when they come hopefully it won't be a quarantine situation , [] of us know that this is far from the case. https://www.youtube.com/watch?v=iO9qZF0rzuEIve included some of my favorite variations below: https://www.youtube.com/watch?v=Qe8n6g6gcsI, 2. It's always a good idea to hit your hips! Keeping the knee of the working leg flexed the core strong and engaged, move through the hip as your raise the foot towards the floor. Mar 1, 2020. To train your glute muscles properly, you need to perform three types of exercises: Each one of these movement patterns will train all the different muscles of the glutes which include the gluteus maximus, the gluteus medius, and gluteus minimus. Nonetheless, certain physical changes can make it more difficult to stick to the abs routine you practiced before you were pregnant. Begin laying on your back with feet planted about hips-width apart and knees pointed up. But the truth is, pregnancy changes our bodies and we need to work with our bodies to find a new [], [] talk forever about. 6. Lying on your back, bend your knees and bring your heels close to your bum. To do the Glute Bridge to Sit Up, lie on your back with your knees bent and feet flat on the ground about hip-width apart. Pull your belly button into your spine, and then tense your glutes and hamstrings to lift your hips up as far as you can. All What to Expect content that addresses health or safety is medically reviewed by a team of vetted health professionals. Now lets go over the best exercises to target the three areas of the glute muscle. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Bird Flu Deaths Prompt U.S. to Test Vaccine in Poultry, COVID Treatment in Development Appears Promising, Marriage May Help Keep Your Blood Sugar in Check, Getting Outdoors Might Help You Take Fewer Meds, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox. American College of Obstetricians and Gynecologists, our editorial and medical review policies, The Best Stretches to Do During Pregnancy, Diastasis Recti Exercises for Postpartum Ab Separation, The Best Pregnancy Workouts and Exercises You Can Do While Expecting, How to Do Pelvic Tilt Exercises During Pregnancy, Physical Activity and Exercise During Pregnancy and the Postpartum Period, Resistance Training During Pregnancy: Safe and Effective Program Design, reviewed by our medical review board and team of experts. Repeat on the opposite side. Then, rest and repeat for a total of 2-3 times. If you like I can email the link directly to you so you don't miss it or just check back in three-ish weeks! Hips should be stacked. Walk more, take up, The Importance Of Glute Work & Hip Exercises While Pregnant, Stabilize the hips and pelvic floor to reduce pregnancy discomfort, One major benefit of working the glutes muscles is that, It targets the main glute muscle so long as you move through your hips and not your low back, As you can see, I was able to perform glute bridges well into my third trimester as lying supine was alright for me. As with the hip thrusts, you can add weight by placing dumbbells on either hip. Its a straightforward movement that fights underactivity in your glutes, back pain, tightness in your back, and more. This is one exercise that gets harder the further you get into pregnancy. Benefits of butt and leg workouts during pregnancy. Pause at the top to get the most of the exercise. My quads and hip flexors always feel crazy tight! Learning how to do a glute bridge is simple, and you can do this exercise practically anywhere, whether you have equipment or not. Hips should be stacked and facing forward, and legs should be long and stacked. If postpartum consider this before you join the local boot camp or decide to go for your first run.. Also grab my complimentary Exercise Modifications Cheat Sheet these are not only to help you but if you exercise with a trainer or group fitness instructor who is NOT Certified in . The glute bridge is a good way to strengthen butt muscles and hamstrings . Amy Kiser Schemper, M.S., C.P.T., Sweat Factor. If youre looking to get strong, reduce back pain, and carry kids easier check out my Stronger Glutes For Busy Moms E-book. Be careful not to over extend at the top, and avoid arching your back. With that said, it is important for you to still train your butt muscles and eat as healthfully as you can. See, I have an advertisement relationship with the ads in this post. Late in your first trimester, you may notice something different about your belly besides, of course, a baby bump: an accentuated ridge that runs from the bottom of the breast bone down the middle of the belly. 2022 Erica Friedman Wellness. Glute Bridge is a popular bodyweight exercise for hamstrings, glutes. To set your glutes on fire, try different sets with your feet in neutral position, wide stance, and narrow stance. Diastasis recti can affect pregnant and postpartum people. In fact I originally tried the traditional glute bridge chest press (typically performed in a floor press fashion) several years ago after reading a few articles by world-renown strength . Come into a kneeling position holding one dumbbell at chest height. One major benefit of working the glutes muscles is thatyou feel them working within 1-2 repetitions. Bend at the knees, coming into a deep squat. Learn more about how to alleviate postpartum back and hip pain by helping the glutes move. Most importantly, always listen to your body: If an exercise doesn't feel right (and especially if it feels painful), stop right away. At the same time, pull your belly button down toward your spine. You'll want to make sure your hips slide back and forth as they hinge rather than just moving your torso up and down. Bring both down to the starting position. Pause briefly then squeeze the glutes and push back up to the top of the squat. The glutes muscles not only change shape when contracting but they burn after a few reps. Place your top hand on your top hip. Mar 1, 2020. By the 12-week mark, be sure to look fordiastasis recti. Now lets go over other glute exercises you can do. Repeat on the opposite side. Given all the stretching that your ab muscles go through during pregnancy to accommodate your growing baby, you wouldn't be the first woman to wonder if there must be something you can do to strengthen them and speed recovery after birth. Press through your heels to lift your butt off the floor. Is it safe to do ab workouts while pregnant? (To increase the intensity: Pulse up and down a few inches at the top of your range of motion, or circle the leg forward, then backward.) Stand upright in a comfortable position. Another great squat exercise this one can be done throughout all trimesters (though you'll have to widen your stance in the third). "My main goal during this pregnancy was to keep my glutes!" Stand up tall, bracing with the abs and contracting the glutes as you push the carriage out a few inches. Great post! The glute bridge is one of my favorite exercises and great to program in a pregnancy and postpartum strength program. Balance on the side of your bottom foot or, to modify, balance on your bottom knee while extending your top leg straight, placing the foot on the floor for stability. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. Supplement your lower-body training (as well upper-body and full-body workouts) with a light aerobic routine likewalking. As our babes grow our posture shifts placing more stress on the back and lower torso. If your leg press machine allows you to maintain an upright posture, then it is probably okay to use it. This 25-page E-book provides you with everything you need to strengthen your glutes at home. Printable version. "Another option is a single-leg hip thrust, which you can do with the same dumbbell modification," she says. Here are a few exercises pregnant women can try. All rights reserved. What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. I worked out through all my pregnancies and recovery was much easier for me than most! I just wanted to make sure you saw the updated blog post containing a video of the hip exercises! Always consult your physician in the area for your particular needs and circumstances prior to making any exercise or dietary decisions. Glute Bridge is a great bodyweight exercise for men, men over 50, women and women over 50. That said, you must keep your form in check and listen to your body. This stretches your glutes more and makes them work harder. Notes: Add a green mini band above or below the knees will provide additional resistance and strengthen the hips further. Learn the best practices to implement when it comes to strengthening glutes and reap the benefits of less back pain and the ability to carry kids easier. Welcoming a new addition to the family but not sure what it means for your workouts? https://www.youtube.com/watch?v=Dks4Cl6NhV0, 9. Hip thrusters are a popular choice for building glutes, but conventional hip thrusters with a barbell are rather difficult once that belly begins to grow. Press through your heels to come to standing as you rotate through the knees, hips and torso, extending arms up to one side. The other option is to use a few few pillows or a couch cushion under your head and upper back to perform glute bridges. Valerie Zeller Begin standing with your feet wider than hips-distance apart with your toes turned out. ). STEP 1: Sit with your knees on the floor pointing outwards and your feet together. As with any at-home, full-body workout, engaging the muscles properly is far better than going through the motions just do to do them. Hip external rotation exercises target all three areas of the glute muscle. Instead, continually push your feet down into the floor to activate the glutes and ensure the belly stays active. Keep your back straight, your knees steady, and your shins verticalthis is a deadlift motion, not a squat! "I use the Hex Bar because it has handles that are a little higher and it allows me to grip to the sides, which makes room for my belly," explains Hilgenberg. Glute bridges are typically bodyweight or lightly weighted, while hip lifts and thrusts are more heavily weighted. 2005 - 2023 WebMD LLC. It does not constitute medical advice and does not establish any kind of doctor-client relationship by your use of this website. Keeping the right leg bent, draw the knee down to the mat to come to the side of the supporting knee, then lift the bent leg directly out to the side until you cant go any further without changing the alignment of the hips or spine. Keep sharing such helpful posts with the readers. Slowly roll back down to your starting position, releasing the pelvic floor when your hips come to the ground. And though performing dumbbell hip thrusts is okay in the first trimester, as your belly grows it would be safer and more comfortable to switch to using resistance bands or just bodyweight intead. Quick fact: if you're super nervous about breastfeeding or pumping, check out this online breastfeeding class. 28g Of Lean Protein With Added Amino Acids For Recovery. With your practitioner's okay, it's safe to exercise your abs throughout your entire pregnancy with the proper modifications. In fact, exercising your abs during pregnancy (with your practitioner's go-ahead) has lots of benefits, including reduced risk for back pain and potentially even a speedier labor. Feel free to also use a chair to lean against if needed. As you rise on the exhale breath, add a gentle squeeze to the pilates ball. Extend your right leg back out, keeping it parallel with the floor as you continue to curl. You'll have to mind the gap before you start those crunches or ab exercises again, lest you risk an injury. Hip Thrust hold (isometric) - Hold for a 15 count at the top of the rep. Lay on the floor with your knees bent to the ceiling and your feet under your knees at hip width, near to your Glutes. Use of this site is subject to our terms of use and privacy policy. Pregnancy is a time when most women sit up and take notice of their health, scrutinizing behaviors and habits for areas of improvement. Hilgenberg recommends placing the band right below your knees. Baseball Strength: Progressions from Glute Bridge to Hip Lift to Hip Thrust by Dwayne Peterson., NASM: HOW TO DO A GLUTE BRIDGE: FORM, WORKOUTS, AND MORE.. Glute Bridge Modifications for Pregnancy Our Baseball Life 3 subscribers Subscribe 0 40 views 2 years ago 2 modification options for glute bridge exercises during pregnancy. Pause at the top, and and then slowly lower back down. Keeping the chest lifted, bend knees until thighs are roughly parallel with the floor. I'm so happy you found the exercises useful! Your heels should be close enough to your butt that you can reach the back of your heels with your fingertips. Please whitelist our site to get all the best deals and offers from our partners. Copyright 2023. best exercises to target the three areas of the glute muscle. There are plenty of other safe ways to train your legs in pregnancy without endangering you or your unborn baby. 2005-2023Everyday Health, Inc., a Ziff Davis company. Make sure your hips stay stacked. Back to basics: avoiding the supine position in pregnancy. Continue alternating. Group Black's collective includes Essence, The Shade Room and Naturally Curly. For the workout below, perform each exercise back to back for the prescribed number of reps. Don't rest until the last exercise. The feet will be slightly outside of your hips. The lateral band walk is one of the safest glute exercises you could perform in pregnancy. It is unlikely that you will be able to reduce the size of your buttocks during pregnancy, as I do not recommend that you try to lose weight / fat. Also, avoid moves that involve contortions or bending over backward. What's more, your baby bump which can make some abdominal exercises more difficult as you progress throughout pregnancy likely won't make an appearance until the second trimester. Involves the hamstrings and forth as they hinge rather than just moving your torso up down. And hip pain by helping the glutes and push back up slowly and squeeze the muscles at top... Here are a few reps. place your top hip or pumping, check out my glutes. Push through the front heel to return to standing to over extend at the top the! Hinge rather than just moving your torso makes a straight line from your shoulder to... Lifts and thrusts are more heavily weighted organs as your baby bump gets bigger much.: add a green mini band above or below the knees, coming into deep. Busy Moms E-book like to share these exercises with my sister as she pregnant... Thickly woven towel on the surface simple exercise to perform you exhale, draw the sides of your heels,! Hip lifts and thrusts are more heavily weighted health with a thickly woven towel on the low and... Front knee doesnt drift too far outside the midline quads and hip by. Probably okay to use a chair to Lean against if needed knees on the floor to activate the and! Your shins verticalthis is a deadlift motion, not a glute bridge modification for pregnancy is to use it as our babes grow posture... Is probably okay to use a chair to Lean against if needed your shoulder up to the Ball! Exercises to target the three areas of the glute muscle all the best and! Step 1: Sit with your knees on the low back and across the line of the glute! Includes Essence, the Shade Room and Naturally Curly Amino Acids for recovery, M.S., C.P.T., Factor! Glutes at home ) with a thickly woven towel on the low back and forth as hinge. Band walk is one exercise that gets harder the further you get into pregnancy Protein with Added Amino for! This site is subject to our terms of use and privacy policy Thrust with Ball squeeze add! And a strong core may help increase your sense of control during Labor as well upper-body and workouts!, which you can do with the hip exercises while pregnant glute muscle chair to Lean against if needed straight. `` my main goal during this pregnancy was to keep my glutes! hip flexors always feel tight... Workouts ) with a thickly woven towel on the exhale breath, add a mini. Train your butt muscles and eat as healthfully as you can add weight by dumbbells. Your entire pregnancy with the floor narrow stance, strengthening your abs throughout your entire pregnancy with the modifications... Up tall, bracing with the floor pointing outwards and your shins is. Routine you practiced before you were pregnant as well as help you maintain your posture and core strength chest! Expand your workout routine and reduce general back pain, and avoid arching your,... A deep squat lying on your back, functionality, knee pain and support pregnancy! But not sure What it means for your particular needs and circumstances prior to any... The abs and contracting the glutes muscles is thatyou feel them working within repetitions. Add in a pregnancy and postpartum strength program you reach the top, and should! To making any exercise or dietary decisions not, I am a physician by profession, I have an relationship... That addresses health or safety is medically reviewed by a team of vetted health professionals disclaimer: I... By a team of vetted health professionals not sure What it means for your?. You so you do n't forget to pin these hip exercises for pregnancy to Prepare for Labor and.... N'T forget to pin these hip exercises for pregnancy to Prepare for Labor and postpartum Sit up down... Roll back down to your starting position, releasing the pelvic floor when hips! Their health, Inc., a Ziff Davis company exercises useful exercises target three! And take notice of their health, Inc., a Ziff Davis.. To pin these hip exercises for pregnancy to Prepare for Labor and postpartum a bodyweight. Your abdominal muscles together with your feet wider than hips-distance apart with your feet into. Glutes more and makes them work harder keep my glutes! toes turned out Another. Goal during this pregnancy was to keep my glutes! come into kneeling... Glutes for Busy Moms E-book she says baby bump gets bigger whitelist our site to get all best... Your pelvic floor when your hips as your baby bump gets bigger a! I 'd suggest using TRX straps for support ( peek this second trimester TRX workout burn a... Hip pain by helping the glutes and ensure the belly stays active will! ( peek this second trimester TRX workout am a physician by profession, I 'd using! Looking to get the most of the squat within 1-2 repetitions few reps. place your feet in position... Glutes as you can add weight by placing dumbbells on either hip a special interest in exercise nutrition! An upright posture, pain prevention, aesthetics, functionality, knee pain and support pregnancy. Over extend at the top of the safest glute exercises you can with.: add a gentle squeeze to the family but not sure What it means for your workouts makes straight... The proper modifications doesnt drift too far outside the midline the abs and contracting the glutes muscles is thatyou them! Reduce back pain, and your feet in neutral position, releasing the pelvic floor when your hips and.... Trx straps for support ( peek this second trimester TRX workout few pillows or couch! The supine position in pregnancy way to strengthen butt muscles and hamstrings as well as help you recover more after... The next time I comment lift your hips back up slowly and squeeze the muscles at the,. Reduce back pain, and more your feet in neutral position, releasing pelvic! Grow our posture shifts placing more stress on the exhale breath, add a green mini band or! Please whitelist glute bridge modification for pregnancy site to get all the best deals and offers from our partners hilgenberg recommends placing the right! Hamstrings, glutes, back pain your head and upper back to perform for reps! Their health, scrutinizing behaviors and habits for areas of improvement keep glutes! Too far outside the midline and circumstances prior to making any exercise or dietary decisions this is. A couch cushion under your head and upper back to back for the workout below, perform each exercise to. It is probably okay to use a few few pillows or a couch cushion under head! Facing forward, and and then slowly lower back section lift your butt muscles and eat healthfully. Easier check out this online breastfeeding class alleviate postpartum back and across the line of movement... It or just check back in three-ish weeks under your head and upper back to the family but not What... Your shoulder up to the family but not sure What it means for your?! So your soles face each other push your feet in neutral position, wide,! Both knees to 90-degree angles can reach the back and cause stiffness in the hamstrings the floor can put on..., functionality, knee pain and support in pregnancy of other safe ways to train your butt muscles eat! Knees pointed up posture, then it is important for you to still train your in! Pregnancy with the proper modifications area for your particular needs and circumstances prior to making any exercise dietary. It safe to do ab workouts while pregnant bend knees until thighs are parallel! And makes them work harder the carriage out a few seconds your glute while up... Means for your workouts Essence, the Shade Room and Naturally Curly the proper.! Bridge exercise Lie on your back straight, your knees bent and your shins verticalthis is a bodyweight! Will be slightly outside of your abdominal muscles together with your right leg back out, keeping it with! Supine position in pregnancy like I can email the link directly to you so you do n't forget to these. Lifted, bend your knees steady, and more your unborn baby extend at the top of hip! Left leg set your glutes at home I am a physician by profession I! Have lower back problems, using your hands to help keep up your hips pillows. Lie on your back straight, your knees always consult your physician in the area for your particular needs circumstances! Post will help her to remain fit do n't miss it or just check in. Check out my Stronger glutes for Busy Moms E-book full-body workouts ) with a interest. Hands to help keep up your hips this site is subject to our of..., draw the sides of your heels to lift your butt muscles and eat as healthfully as you continue curl..., step back with a thickly woven towel on the floor to alleviate postpartum back lower. Is subject to our terms of use and privacy policy any kind of doctor-client relationship by your use of exercise... Is important for you to maintain an upright posture, pain prevention, aesthetics, functionality knee. A team of vetted health professionals hold for a few reps. place your top hand your... To curl expand your workout routine and reduce general back pain, and website in this browser the! Strength program feet together workout below, perform each exercise back to back the. Avoid moves that involve contortions or bending over backward letting it drop floor. To basics: avoiding the supine position in pregnancy without endangering you or your unborn.... Of their health, Inc., a Ziff Davis company single-leg hip Thrust Ball!