Movement · Moving Through Pregnancy
Cross & Fold
Cool-Down · Move 14 of 16 · hold 45 sec each
Why this one
We begin to open the deep glutes and outer hips, which work hard in pregnancy.
How to do it
Sit tall. Cross one ankle over the opposite knee, then lean your chest forward over your legs until you feel a good stretch in the outer hip and glute. Hold, then switch.
Keep in mind
Keep the back tall as you lean — and never push to your max; relaxin makes you looser than usual.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →