@mariasteixeira_ — 13x breakout

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PILATES PREGNANCY GLUTE WORKOUT

@mariasteixeira_

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Why it worked

The video likely resonated with expectant mothers seeking safe and effective ways to exercise, offering a clear, guided workout routine with specific exercises and timings.

Summary

This video demonstrates a pregnancy-friendly Pilates glute workout. It includes exercises like clams, side-lying abductions, donkey kicks, and glute bridges, with specific timings and instructions for each.

Structure

1Introduction to Pilates Pregnancy Glute Workout
2Clams exercise
3Side Lying Abductions and Pulses
4Leg Sweep and Pulses
5Donkey Kickback and Pulses
6Fire Hydrant to Donkey Kick and Pulses
7Glute Bridge + Abductions and Pulses
8Final instructions for rounds

On-screen text

PILATES PREGNANCY GLUTE WORKOUT Do all of these exercises on one leg and then do them on the other leg Clams: 45 sec Side Lying Abductions: 45 sec Pulses: 20 sec Leg Sweep: 45 sec Pulses: 20 sec Donkey Kickback: 60 sec Pulses: 20 sec Fire Hydrant to Donkey Kick: 30 sec Pulses: 20 sec Glute Bridge + 2 Abductions: 60 sec Pulses: 20 sec Do 2-3 rounds!! Abductions only: 30 sec

Original caption

This is one of my favorite ways to train glutes while focusing on control, recovery, and mind muscle connection. I love using a Pilates style glute session as a lighter third lower body day to complement 2 focused glute strength days: the exact 2:1 Glute Method I use throughout my programs. The goal is to build strength while also giving your body time to recover, improve movement quality, and really connect with the muscles you’re training. ✨ During pregnancy, it’s all about adapting, staying consistent, and training with intention as your body changes. 👉🏻 This is also the approach I’m incorporating into my StrongHER Pregnancy Program, along with strength training, core + pelvic floor work, mobility, and labor prep 🤍