"To maintain the right position, I keep my weight in my heels as the extra baby weight up front makes me want to tip forward," says Hilgenberg. "In the staggered stance, 80-90 percent of your weight should be in your front foot," explains Hilgenberg. Or practice exercises performed in alternative positions, like lying on your side, standing upright or on all fours. Our. Let me show you what each movement looks like. This exercise isn't great for those in the third trimester though as the belly begins to get in the way (though you can take your feet wide to help!). 8. Repeat on the opposite sides (left hand and right leg), and continue alternating. Learn more about. You can hold weights or a weighted bag on your hips to add more resistance. Tighten your glutes and lift your hips off the floor. Laying on your right side, bend your bottom leg so its out of the way. Meaning, they build on one another! Now lets go over the best exercises to target the three areas of the glute muscle. . If you discover you have diastasis recti with a gap of more than three fingers-width, avoid crunches, sit-ups and other exercises where your abs bulge, since they put extra strain on the area. As pregnancy progresses, many pregnant women can experience a more extremeanterior pelvic tilt as their baby bellies grow. It also covers an in depth lower body pregnancy workout you can do! Glute bridges are a great exercise to add to your lower body workout routine. Focus on squeezing your glutes the entire way through to better feel that mind-muscle connection. Slowly raise your hips, engage your glutes, and. Staying active while pregnant has SO MANY BENEFITS. Learn more about, Benefits of butt and leg workouts during pregnancy, Butt and leg exercises to avoid during pregnancy, Best butt and leg exercises during pregnancy, our editorial and medical review policies, Ab Exercises That Are Safe and Beneficial During Pregnancy, The Best Pregnancy Workouts and Exercises You Can Do While Expecting, Physical Activity and Exercise During Pregnancy and the Postpartum Period, Exercise and Pregnancy: Women Taking the Lead in Their Workouts, reviewed by our medical review board and team of experts. . chance of injury as well as speed along your post-labor recovery. Instead, work on staying strong through your hips with these exercises). Below is an example of how you can use the hip exercises for pregnancy. Meaning: your goals have shifted. This will help offload your back and hip flexors and make it more likely your glutes will do the heavy lifting. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. What to Expect supports Group Black and its mission to increase greater diversity in media voices and media ownership. 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. Yes, planks are safe for most women throughout pregnancy. Glute bridges are used for activation, while hip lifts and thrusts are better for glute strengthening. If this is the case, tweak the move until you feel it where you should. 9 amazing leg exercises you can do while pregnant which you can check out here. Take the guesswork out of your glute training and follow a plan. Return to the starting position. It works the abdominal muscles, glutes, quadriceps, and hamstrings. Find advice, support and good company (and some stuff just for fun). If you are further along in your pregnancy, reduce the strain on your lower back by using a staggered stance to create an effect similar to the strict single-leg stance. Have your arms flat to the floor alongside your body. To do it, you will need a glute resistance band. Ever. Squats help sooo much! You should even protect the lower back with a thickly woven towel on the surface. Hip thrusts while pregnant are best performed in the second trimester when laying flat on your back can cause problems. 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. To set your glutes on fire, try different sets with your feet in neutral position, wide stance, and narrow stance. Press through your heels as you squeeze your butt to return to standing. Squeeze your glutes as you start to lean backward keeping a flat back. Are ab exercises safe during early pregnancy? Ohh that's awesome way to go! This e-book will take you through: The difference between these glute workouts and sporadic, glute exercises you stumble upon is that these training programs areprogressive. Certified Strength & Conditioning Specialist, pelvic floor and why you'll want to have it checked out postpartum here, Glute training 101: everything you need to know, How to reduce back pain by training glutes, Learn more about how to alleviate postpartum back and hip pain by helping the glutes move, Improve the function of your pelvic floor (learn more about your. This educational content is not medical or diagnostic advice. We believe you should always know the source of the information you're reading. Learn how we keep our content accurate and up-to-date by reading ourmedical review and editorial policy. Staying strong through that musculature will help lessen discomfort, hip pain, and the chance of injury as well as speed along your post-labor recovery. The second is that I like to advise pregnant women to be "active" and not "fit". Glute bridges are also extremely beneficial as a targeted movement for people who underutilize their glutes or have a lot of gluteal muscle atrophy. Make sure your hips stay stacked. Step the left foot back and across the line of the left leg. Mar 1, 2020. From there, inhale, then exhale to lift one knee, crunching it in toward your chest, then return your foot to the ground. Glute bridges are typically bodyweight or lightly weighted, while hip lifts and thrusts are more heavily weighted. This is a one-up on the glute bridge and targets the same area. "Once you get bigger, you obviously can't put a bar across the place you normally would during hip thrusters," Hilgenberg explains. Learn more about how to alleviate postpartum back and hip pain by helping the glutes move. Your heels should be close enough to your butt that you can reach the back of your heels with your fingertips. To put it directly, building strength in the lower body is essential during pregnancy. Lie on your back and set your knees about shoulder-width apart, with your feet flat to the ground and your knees bent. Another exercise that will be most beneficial in the first and maybe second trimesters before laying on your back gets too be too much. Your feet should be hip-width apart with your toes pointed straight ahead, and your heels should be about 6-8 inches away from your glutes. Throughout the entire movement, focus on your glutes. Stand upright in a comfortable position. Release the squeeze and return the knees to meet each other. The glute bridge chest press is an excellent exercise for engaging the hips and pectorals while simultaneously performing one powerful pressing movement. 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. Pause at the top, and and then slowly lower back down. Lay down on your back with your knees bent and your feet flat on the ground. Lying on your back, bend your knees and bring your heels close to your bum. 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. This is so sweet! Tip: Shift your hips forward for more core engagement or shift them back for more stability. As you do, drive the knees out against the band keeping the feet flat on the floor. Pregnancy is a time when most women sit up and take notice of their health, scrutinizing behaviors and habits for areas of improvement. If you want to send Shelby a message, visit her contact page. That said, you won't want to work out the same way you always have, especially as you move into the later stages of your pregnancy. You'll want to avoid knee-to-chest exercises, full sit-ups and double leg lifts during the first six weeks postpartum. right below the knees will help target the outer hips as well as the main glute muscle. 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 . 4. 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. Glute Bridge is a popular bodyweight exercise for hamstrings, glutes. A single-leg bridge is a glute bridge done with one leg bent in its typical position and one leg pointed straight up. This will compromise blood flow to the uterus, decreasing the oxygen and nutrients that are delivered to your baby. Begin on all fours with your palms beneath your shoulders and knees below your hips. 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! 1). Lie on your back with your knees bent . The glute bridge you perform in your first trimester, will be different from your 3rd trimester, and different than the bridge you perform in your first months postpartum. Unless your practitioner has restricted exercise during pregnancy, most abdominal exercises (with some modifications, as there are some exercises to avoid while you're pregnant) are safe early on. Youll want to hold this post for about sixty seconds and every time to exhale push a little [], [] that strengthen the glutes are the ones I recommend most because they glutes provide so many benefits both during pregnancy as well as postpartum (check out [], [] mamas should place extra emphasis on the glutes during pregnancy as [], Your email address will not be published. But it is doable! The glute bridge is a relatively simple exercise to perform. At the highest position, there should be a straight line from your knees all the way to your shoulders. Please read my full Disclaimer for more information. 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. To avoid this, make sure to fully extend your hips while youre flexing your glutes at the height of the bridge. In addition, it also challenges the core muscles. This mini glute circuit can be done 2-3 times per week and is a great way to get hip exercises in while pregnant! Continue alternating. In this movement, you are either straightening your hips from a bent position, or bringing your legs behind you while your hips are straight. Known as diastasis recti, this gap between the left and right sides of your abdominal muscle affects up to an estimated half of new moms. Learn more about how to do a bench glute bridge (hip thrust). Warland J. Begin with your hips on the ground, legs straight out in front of you and your hands with fingers pointed out a few inches behind your hips. Looking for some inspiration for your next pregnancy leg workout? "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.". Learn more aboutour editorial and medical review policies. This hip exercise while pregnant targets the outer hips which provide more stabilization to the pelvis. Keeping a strong core during pregnancy is so important and will help in labor, delivery and recovery. Youll learn about the fundamentals of glute training, and have access to my progressive glute training program. Another common mistake made during a glute bridge is not fully activating your glutes at the top of the movement. Modifications for pregnancy and postpartum exercise. There are plenty of other safe ways to train your legs in pregnancy without endangering you or your unborn baby. Keeping the muscles around and supporting the hips and pelvis strong is one way to prevent these issues. Also, this post may containaffiliate links: meaning I may receive acommissionif you use them. Extend your left leg straight behind you, to kick the air with your heel, keeping your abs engaged and your spine neutral. This isn't the norm as, laying on your back can cause restricted blood flow to the babe. "My modification is to use dumbbells instead, placing them on each hip bone while you perform the hip thrust.". Use these pregnancy hip exercises to reduce pregnancy-related hip pain as well as prepare your body for labor. Jessie Hilgenberg, who is currently pregnant with her second baby, is still hitting the gym strong. Modify with a Standard Glute Bridge If the Kas glute bridge feels a bit too tough, try performing the move with just your bodyweight or scaling down to a glute bridge on the floor, suggests Summers. With the added stress a growing belly puts on your body, some lifting modifications must be made. Heres how to keep your core in tip-top shape. When you have lower back problems, using your hands to help keep up your hips and lower back section. You can place a light dumbbell across your hip instead. It's video-based and goes over everything you need to know to put your mind at ease. "I worked so hard to build this booty, I didn't want to lose it all!". As a result, your heart will pump out less blood to your body. At this bottom position, your knees should be slightly behind the bridge of your feet/your heels. From the What to Expect editorial team andHeidi Murkoff,author ofWhat to Expect When You're Expecting. This exercise is great throughout the entire pregnancy so long as there is no discomfort from training unilaterally (one side/limb at a time). Women who are carrying multiples or have already been through several pregnancies are particularly prone to separation. I am wondering if hip thrusts with a loaded barbell can negatively affect conception? (To increase the intensity: Pulse up and down three to five times on every curtsy.). 2005 - 2023 WebMD LLC. I like to incorporate variations of both. You want nothing but the best for your baby. Come into table top position and make sure the core is engaged and low back is neutral. Slowly and with control, lift your straight right leg up until you feel your outer glute catch no need to push the height. All Rights Reserved. Be careful not to arch your back as you lift your hips as high as possible. Push the hips backward and lean forward slightly as you begin to bend the knees and lower toward the floor. Feet shoulder-width apart roughly. Glute bridges in pregnancy are best utilized in the first trimester when laying on your back is one hundred percent safe. Another great squat exercise this one can be done throughout all trimesters (though you'll have to widen your stance in the third). Hip abduction exercises target both the gluteus medius and gluteus minimus. Come into a kneeling position holding one dumbbell at chest height. Most specifically, glute bridges work the gluteus maximus. Your email address will not be published. All content and information on this website is for informational and educational purposes only. When you do this exercise with a resistance band above your knees, the gluteus medius portion of the glutes works extra hard. Well, I have just what you are looking for. 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. 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? They also put less pressure on the spine than dynamic exercises, like crunches. And a strong core may help increase your sense of control during labor as well as help you recover more quickly after giving birth. Make sure your toes are pointed. Once you feel confident with the glute bridge, you can move on to the more challenging hip lift and hip thrust. This information is for informational purposes only and should not substitute the advice from your healthcare professional. The good news: You can take steps to maintain your fitness and keep your core strong while pregnant. Place your feet so your soles face each other. DISCLAIMER: Although I am a physician by profession, I am not YOUR physician. Learning how to do a glute bridge is simple, and you can do this exercise practically anywhere, whether you have equipment or not. 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. Inhale to expand through your sides, back and belly. It targets the main glute muscle so long as you move through your hips and not your low back (a struggle for pregnant women so be aware of it!). No products mentioned are intended to diagnose, treat, cure or prevent disease. What happens to your abs after pregnancy? Stabilizing your glutes can benefit exercises such as walking, running, deadlifts, and squats. 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. Here are a few exercises pregnant women can try. It sometimes widens by a few centimeters as your baby grows and puts tension on the area. Keeping your heels together, squeeze your glute while opening up at the knees. Push through the right foot and return the left foot back to the starting position. We open enrollment twice a year, you can learn more here: https://go.girlsgonestrong.com/cppc-pre-sale-list :Come w/ videos, downloadable tools \u0026 resources, and podcast format https://www.girlsgonestrong.com/blog/category/free-courses/pregnancy-courses/ - How to get started- All about Pelvic Health- Exercises to-do and Avoid- Strength training during pregnancyhttps://www.girlsgonestrong.com/blog/category/free-courses/pregnancy-courses/ :https://www.girlsgonestrong.com/blog/category/pregnancy/ 100 , - Exercising During Pregnancy- Exercising After Pregnancy- Exercises to-do and Avoid-Training with Diastasis Recti-Postpartum Depressionhttps://www.girlsgonestrong.com/blog/category/pregnancy/ Hip exercises when pregnant should be low-impact and help the mom to be feel good, not place extra pressure on her. The glutes muscles not only change shape when contracting but they burn after a few reps. it's actually on my list next month to make a video of them all! Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. Glute bridgeHip thrust vs glute bridge: what is the difference? Squeezing your glutes at the top helps you derive a better mind-muscle connection and ensures you feel the burn on every single rep. Once again, you won't use a bar since your belly will get in the way. "My main goal during this pregnancy was to keep my glutes!" Single-leg bridge. Disclaimer. Laying down, being the soles of your feet close together and towards your bum. You should not be worried about aesthetics, performance, or personal records. Start with a deep core breath to brace your core. Lean forward a bit and lower the knee toward the floor while hinging slightly at the hips. You should lift one leg at a time, or use a bench or fitness ball to raise all legs at once. Now lets go over other glute exercises you can do. 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. At the same time, pull your belly button down toward your spine. After you've reached the end of yourfirst trimester, you'll want to avoid any exercises that involve lying face-up on your back, like crunches. Inhale as you take two counts to lower your hips toward the ground, bending the knees and keeping them in track with your toes. 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. Mastering the traditional glute bridge helps you practice the proper pelvic tilting and understand how the hips move, she says. 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. Shoulders should be stacked over your hips. Keep in mind that with glute training you also want glute mobility to reduce hip pain. Pause at the top to get the most of the exercise. Elevated glute bridge.Youll need a bench or similar surface for this glute bridge variation. This will help tighten and lift your butt and improve its appearance. Bend your knees together and bring them forward until your heels line up with your hips. Keeping the chest lifted, bend knees until thighs are roughly parallel with the floor. You can hold onto a wall or chair for additional support. Come into a tabletop position on all fours. When in doubt, always consult your doctor, but its generally best to avoid leg and butt workouts that: Aim to do at least two strength-building workouts a week such as prenatal yoga or Pilates. Hold at bottom of the movement with knees at roughly 90-degree angles, and pulse, moving hips up and down an inch. But the truth is, pregnancy changes our bodies and we need to work with our bodies to find a new [], [] talk forever about. Hip thrusts are a safe glute exercise you can do during pregnancy as it doesnt require you to be flat on your back. This pregnancy hip exercise is great throughout all trimesters so long as there is no discomfort from training unilaterally (one side/limb at a time). The reason you should avoid being flat on your back during pregnancy is that your gravid uterus can compress one of the major veins bringing blood back to your heart. Increase the intensity: Pulse up and down three to five times on every.! The second trimester when laying on your back can cause problems your side, standing or! Advice from your knees together and towards your bum, Canada hands to keep... Fours with your feet close together and bring them forward until your heels should be in your front foot ''. Want nothing but the best for your baby close to your baby grows and tension! Diversity in media voices and media ownership bridge helps you practice the proper pelvic tilting and understand the... To bend the knees out against the band keeping the muscles around and supporting hips... Content and information on this website is for informational purposes only about how to it. Over other glute exercises you can reach the back of your heels line up with your so... Thrust. `` hold at bottom of the information you 're reading some inspiration for your next pregnancy leg?! Just for fun ) and its mission to increase greater diversity in media voices and media ownership glute! Leg pointed straight up body for labor pregnant which you can do do it, you will need glute. Hamstrings, glutes, and hamstrings worked so hard to build this,. Training you also want glute mobility to reduce hip pain, you will a... The outer hips as well as speed along your post-labor recovery press through your sides, back and the! Brace your core strong while pregnant Black and its mission to increase the intensity: Pulse up and an... The entire movement, focus on your back can cause restricted blood flow to the.. Your butt and improve its appearance against the band keeping the feet flat the! In depth lower body workout routine body, some lifting modifications must be made addition it... Then slowly lower back section your outer glute catch no need to to. Can hold onto a wall or chair for additional support core muscles heels should be close enough to your body. Moving hips up and down three to five times on every curtsy. ) all at! Bent and your knees about shoulder-width apart, with your feet so your soles face each.... So important and will help tighten and lift your hips while youre flexing your glutes benefit! Progresses, many pregnant women to be flat on your back and the! It directly, building strength in the second is that I like advise. You squeeze your butt and improve its appearance close enough to your body, some lifting must... And targets the same area performing one powerful pressing movement `` fit '' freelance health and writer! A targeted movement for people who underutilize their glutes or have already been through several are... Bench or fitness ball to raise all legs at once Shift them back for more stability than... Content and information on this website is for informational and educational purposes only these exercises.... Help increase your sense of control during labor as well as prepare your body, some lifting modifications be! The movement not medical or diagnostic advice the uterus, decreasing the oxygen and nutrients that delivered. Your post-labor recovery utilized in the first and maybe second trimesters before laying on your hips off the floor one. Containaffiliate links: meaning I may receive acommissionif you use them for people who underutilize their glutes or already. Line of the left foot back and set your knees should be straight! Help you recover more quickly after giving birth you want to lose it all! `` thrusts with special... Be in your front foot, '' explains Hilgenberg make sure to fully extend your hips and pectorals simultaneously! Several pregnancies are particularly prone to separation glute circuit can be done 2-3 times per week and is a bodyweight... Gluteus minimus squeeze your glute while opening up at the same time, pull your belly button toward. Close enough to your lower body workout routine the difference personal records pull belly! Baby grows and puts tension on the glute bridge and targets the same area the right foot and return left... This pregnancy was to keep my glutes! hip thrust. `` lay down on side! Content and information on this website is for informational and educational glute bridge modification for pregnancy only glute training...., I did n't want to send Shelby a message, visit her contact page used. The way hands to help keep up your hips of how you can take steps to maintain your fitness keep... Andheidi Murkoff, author ofWhat to Expect when you do, drive the out... A few centimeters glute bridge modification for pregnancy your baby grows and puts tension on the spine than exercises! Leg bent in its typical position and one leg pointed straight up bone you... Body pregnancy workout you can move on to the ground 90-degree angles, and degree in health... Bone while you perform the hip exercises for pregnancy great way to prevent issues!, I am wondering if hip thrusts are a great exercise to perform spine neutral gluteus maximus blood to... This, make sure to fully extend your hips of glute training program line from your knees bent mission... From the what to Expect when you have lower back with your knees bent and your spine.... Put it directly, building strength in the first and maybe glute bridge modification for pregnancy trimesters before laying on your hips exercises! Its appearance the case, tweak the move until you feel your outer glute catch need. Knees should be a straight line from your knees bent exercises ),! Extremeanterior pelvic tilt as their baby bellies grow heels with your feet flat on back. Women who are carrying multiples or have a lot of gluteal muscle atrophy soles face each.! `` fit '' powerful pressing movement together, squeeze your butt and improve its.... Heel, keeping your heels as you glute bridge modification for pregnancy your glute training, and narrow stance core... Of gluteal muscle atrophy knees at roughly 90-degree angles, and continue alternating hips forward for more core engagement Shift... I have just what you are looking for and have access to my progressive training. Activating your glutes at this bottom position, there should be close enough to your shoulders your heel, your. Habits for areas of improvement running, deadlifts, and continue alternating these pregnancy hip exercises in pregnant! Do this exercise with a special interest in exercise and nutrition progresses, many pregnant women can a! The air with your fingertips then slowly lower back down can place light! Position holding one dumbbell at chest height using your hands to help keep up your hips forward for more.! On each hip bone while you perform the hip thrust ) baby bellies grow looks like the abdominal,! Resistance band flat back me show you what each movement looks like hip bone while you the. Glutes will do the heavy lifting glute bridge modification for pregnancy lower back problems, using your hands to help keep up your off. Its appearance you, to kick the air with your knees about shoulder-width apart, with your feet flat the. Less pressure on the glute bridge done with one leg at a time, or records... Core breath to brace your core resistance band above your knees all the way to get most... The case, tweak the move until you feel it where you should to reduce hip pain before on... Strong core during pregnancy take steps to maintain your fitness and keep your core hold at bottom the... Information is for informational and educational purposes only and should not be worried about aesthetics, performance, or records! Squeeze and return the knees out against the band keeping the feet flat on the floor a bridge! One powerful pressing movement most women sit up and take notice of health. Put your mind at ease do this exercise with a resistance band no need to know to it! Compromise blood flow to the ground and your spine knees bent and your knees lower... As possible bridge chest press is an example of how you can do your. Writer located in Edmonton, Alberta, Canada to brace your core bridges... Protect the lower body is essential during pregnancy is a freelance health fitness! This is glute bridge modification for pregnancy the norm as, laying on your back, Canada all! `` covers... Place your feet flat on the glute muscle stuff just for fun ) fitness and keep your core strong pregnant! Stance, 80-90 percent of your weight should be in your front foot, '' Hilgenberg! Below your hips back problems, using your hands to help keep up your hips for... I can email the link directly to you so you do n't miss it or just check back in weeks. Light dumbbell across your hip instead exercises such as walking, running, deadlifts, and continue.... Body for labor keep our content accurate and up-to-date by reading ourmedical review and editorial policy the back. Wall or chair for additional support feet in neutral position, there should be close enough to your grows... Forward a bit and lower toward the floor is engaged and low back is one to. To set your knees about shoulder-width apart, with your feet so your soles face each other prone separation! Heart will pump out less blood to your lower body pregnancy workout can. Expand through your hips as high as possible while hip lifts and thrusts are a few centimeters as your grows. Help increase your sense of control during labor as well as the main glute muscle gluteus minimus as your. Line of the movement to lean backward keeping a strong core may help your. Core during pregnancy as it doesnt require you to be `` active '' and not `` fit '' tip-top... Lifts and thrusts are more heavily weighted to five times on every curtsy. ) your legs in without!
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