Kayla Itsines’ Hip Mobility and Lower Body Stretching Routine is Perfect For Pregnancy

Designed by Kayla Itsines exclusively for Women’s Health Australia, this 12-min Hip Mobility & Lower Body stretching routine helps women stretch and relieve certain muscle groups that can become tight during pregnancy. The routine incorporates dynamic and static stretches and mobility exercises that can help relieve tension and mobilise through the hips and lower body.

“This Hip Mobility and Lower Body Stretching Routine is inspired by my new pregnancy program now available in the Sweat app. I created this 40-week program to support women throughout every stage of their pregnancy journey and help them move with confidence while maintaining their strength, fitness and general wellbeing throughout pregnancy. It’s important to remember that every woman’s pregnancy is individual, so be sure to talk to your healthcare professional regarding what type of exercise might be right for you and your pregnancy,” she explains.

Workout structure

Lateral Hip Stretch Standing

Step 1: Plant both feet on the floor hip-width apart.

Step 2: While maintaining an upright position, release your left leg and take a large step out to the side. As you plant your foot on the floor, bend your left knee, ensuring that your right leg remains straight.

Step 3: Hold this position for the specified amount of time, breathing deeply throughout. Repeat this stretch on the other side.

Good Morning

Step 1: Support a dumbbell with both hands against your upper traps, plant both feet on the floor hip-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.

Step 2: Inhale as you hinge forwards from your hips. Ensure that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings (back of your legs).

Step 3: Exhale. Push through your heels and, using your glutes and hamstrings, extend your hips to return to the starting position. Repeat for the specified number of repetitions.

Half Pigeon Pose

Step 1: Place both hands on the floor slightly further than shoulder-width apart and both legs together behind you, resting on the balls of your feet.

Step 2: Release your left leg, bend your knee and place it behind and to the left of your left wrist. Rest your left shin on the mat, ensuring that your foot remains flexed. At the same time, place your right knee on the mat, untuck your toes and lower your hips towards the floor. Maintain an upright position.

Step 3: Hold this position for the specified amount of time. Each time that you exhale, sink further into your hips to increase the stretch, ensuring that your hips remain level. Repeat this stretch on the other side.

Hip Swivel Hold

Step 1: Sit on the floor with one leg bent in front of your body and the other bent behind your body with both your hips and knees at a 90-degree angle. Your torso should be upright with your hands resting beside you for support. This is your starting position.

Step 2: Maintaining a neutral spine, lean your chest forward over your front leg until you begin to feel tension in your glutes. You can ease into this position 3-5 times before holding the stretch for the specified amount of time.

Complete half of the time on one side before swapping legs and completing the remaining time on the other side. Maintain control of your breathing throughout, allowing your glutes to relax a bit more on each exhale.

Hip Flexor

Step 1: Begin in a kneeling position on a yoga mat. Release your left leg and take one large step forwards so that you are in a low-lunge position, ensuring that your left knee is not further forward than your toes. If it is, then you will need to take a bigger step forward.

Step 2: Keeping your torso upright, push your hips forwards so that you feel a stretch along the front of your right leg.

Step 3: Hold this position for the specified amount of time, breathing deeply throughout. Each time that you exhale, use your abdominals to tuck your pubic bone towards your belly button to increase the stretch. Repeat this stretch on the other side.

Lats (Child’s Pose)

Step 1: Starting on all fours on a yoga mat, ensure that your knees are below your hips and your hands are below your shoulders.

Step 2: Draw your glutes towards your heels and lower your torso towards your thighs. At the same time, extend your arms along the mat, resting your head on the mat between your arms. Draw your shoulder blades down and back. Hold this position for the specified amount of time, breathing deeply throughout.