No ifs, no buts… Let’s tone your butt

No ifs, no buts… Let’s tone your butt
October 4, 2017 Nicola Barnes

Let’s tone your butt

Of course you want a pert butt and firm thighs but keeping your legs and bum toned has added value for Mammas-to-be. As the hormone relaxin kicks in and your ligaments soften many pregnant women suffer from pelvic girdle pain or SPD.  Strengthening your glute muscles can stabilize your hips and pelvis reducing the chances of developing lower back, hip and pelvic girdle pain during pregnancy.

Strong legs are always a bonus, but you’ll be especially glad to maintain the strength and power in your lower body during labour and when you’re carrying your baby after he or she is born.

Ready to tone?  Pregnancy fitness expert Kimmy who has recently given birth to her second baby takes us through her favourite pregnancy exercise routines to tone your bum and thighs.

Lie on your back, arms at your sides, knees bent and feet on the floor about hip distance apart.

Lift your hips towards the ceiling, squeezing your glutes and controlling the movement as you lift.

Hold for one count and lower.

Aim for 15-20 lifts

Lower your hips back to the mat

Make it more powerful

Raise one leg towards the ceiling.

Lift and squeeze, keeping your leg vertical

Repeat 8-10 times on both legs.

Lower your hips to the mat.

Kneel on all fours, knees under your hips, hands firmly on your mat under your shoulders, core engaged.

Lift your leg up behind you, with your knee bent at a right angle, foot parallel to the ceiling.

Pulse your leg, glutes engaged, pushing your foot towards the ceiling.

Pulse 15-20 times and repeat on the other side

Make sure you keep your body firm, without tilting to one side

Keep the same position but this time bring your knee back down towards the mat without touching it down.

Keep your knee bent and lift back towards the ceiling with smooth, controlled movements.

15-20 lifts and repeat on the other side

Kneel on all fours, knees under your hips, hands firmly on your mat under your shoulders, core engaged.

Raise one leg sideways, knees still bent at right angles until your outer thigh is parallel to the ceiling and squeeze back towards your other leg without touching the mat .

Keep the movement slow and controlled.

Repeat 15-20 times on each side

If you’re doing this at home and don’t have a step use the stairs!

With your hands on your hips stand in front of your step.

Step on, bringing your hands together at chest height, kicking your other leg out behind you.

Step back, bring your arms back down to your hips.

Repeat on the same leg 20-25 times.

Switch legs.

Keep your movements controlled, core engaged, looking straight ahead.

Stand tall, feet slightly more than hip distance apart, toes turned out, hands behind your head.

Make sure you’re not pushing your head forwards, keep your core engaged, feet flat on the floor.

Squat down as far as you’re able.   Return immediately to standing.

Repeat 10-15 times.

This exercise is great for opening up your hips and encouraging your baby into the correct position for birth.

These pregnancy workout routines are suitable for all trimesters but if you have any concerns about your health or the health of your baby consult your health professional. 

 

 

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