Coach and model, Jen Heward, aims to guide other women to feel confident and healthy. “This 2nd pregnancy hits different 🤭 and so my workouts @ 32 weeks pregnant look different, but we aren’t going to neglect those glutes! So many benefits besides just the aesthetics of a nice 🍑 Get ready Monday 🔥As a pre and post natal coach this has been my go to glute exercises in the #3rdtrimester 💪🏼 I only train glutes 1x a week right now 😅,” she said on Instagram. Here’s what Jen does to stay in such great shape.
1. She keeps her core strong
She keeps her core strong, even during pregnancy. At 20 weeks she posted on Instagram, saying “I have been monitoring my core the past month because I knew soon I would have to change/modify some exercises! Baby and uterus had a growth spurt the past few weeks so I can no longer do core exercises lying flat on my back, plank variations and some leg lift variations.” According to the Mayo Clinic, “your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability.”
2. She built back up
She works to build her body back, carefully, after pregnancy. “My TOP 5 exercises to rebuild your core - postpartum, c-section and/or hysterectomy,” she said on Instagram. She goes on to say on a video and slides that “before you begin ➡️ Make sure you are cleared from your provider as everyone’s situation is unique. These exercises will help you reconnect and strengthen your pelvic core/deep core muscles without putting strain or pressure on your incision/diastasis recti. These will help strengthen the appropriate muscles, by promoting healing, decrease the chances of incontinence (involuntary leaking of urine), improve posture/alignment, a few things that can get out of balance during pregnancy, PP or post op. If you feel ok, you can do these daily. Or every other day. Rep range will depend on you. Anywhere from 10-20. You can repeat them one time through or up to 3x.”
3. She loves to dance
She takes the occasional break from the weights to dance it out, as seen in this video clip on Instagram. “Mama still got it 😅 haven’t done one of these since I got pregnant! So glad that I decided to do this as my workout instead of the usual weights today! I had so much fun…and such a body high! Not sure why I haven’t been doing these this my whole pregnancy?! Who wants more,” she asked on Instagram.
4. She continues to grow
She continues to grow over the years and appreciates where she came from. “There is so much of my past self that I don’t resonate with anymore, but I love her just the same. She was growing. She was doing her best. She fought hard to get me here 💕 this goes out to every woman or man who has been tore down, who is still going through it. You are growing. You are a good person and you are doing the best you can. I see you 🙏🏼 just know, there is beauty at the end of it all,” she said on Instagram.
5. She works her glutes
She continues to work her glutes. “This 2nd pregnancy hits different 🤭 and so my workouts @ 32 weeks pregnant look different, but we aren’t going to neglect those glutes! So many benefits besides just the aesthetics of a nice 🍑 Get ready Monday 🔥As a pre and post natal coach this has been my go to glute exercises in the #3rdtrimester 💪🏼 I only train glutes 1x a week right now,” she said on Instagram.
