During pregnancy our butt muscles often get long and weak as our tummy’s grow - targeting the glute muscles and muscles of the outer hip help to shorten these muscles - toning and sculpting the booty too! Being in prone is a great position also to challenge your deep core connection. If you want up the intensity - add a leg weights!

Heel Squeeze Progression - Heel Taps

1. Heel Squeeze Progression - Heel Taps

GOAL: Strengthen the glutes and challenge the core connection to protect the low back.

SET-UP: Prone

PROPS: No Props

REPETITIONS: 8x

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Inhale and breathe into the back and sides of the ribcage. Squeeze the heels together but don't lift the legs. Exhale draw the belly button to the spine, continue to squeeze the heels together as you lift the legs off the mat Keep the thighs lifted and begin to tap the heels. Inhale maintain the connection of the abdominals and lower back to the start position
Prone - Single Leg Lift Progression - Bend And Stretch

2. Prone - Single Leg Lift Progression - Bend And Stretch

GOAL: Strengthen the butt and hamstrings and challenge the core connection to protect the low back.

SET-UP: Prone

PROPS: No Props

REPETITIONS: 8x

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Inhale and breathe into the back and sides of the ribcage and lengthen one leg out behind you but keep it on the mat. Exhale draw the belly button in toward the spine, keep the length in the leg and lift it up. Inhale hold the position, flex the foot and bend the knee - keeping the thigh lifted. Exhale extend the leg back to a hover position. Repeat. Maintain the abdominal connection and lower the leg back down
Prone - Single Leg Lift Progression - Circles

3. Prone - Single Leg Lift Progression - Circles

GOAL: Strengthen the butt and hamstrings and challenge the core connection to protect the low back.

SET-UP: Prone

PROPS: No Props

REPETITIONS: 8 Each Directionx

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Inhale and breathe into the back and sides of the ribcage and lengthen one leg out behind you but keep it on the mat. Exhale draw the belly button in toward the spine, keep the length in the leg and lift it up. Hold the position and begin to make very small controlled circles with the leg. Inhale maintain the abdominal connection and lower the leg back down
Prone - Single Leg Lift Progression - Midline Cross

4. Prone - Single Leg Lift Progression - Midline Cross

GOAL: Strengthen the butt and hamstrings and challenge the core connection to protect the low back.

SET-UP: Prone

PROPS: No Props

REPETITIONS: 8x

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Inhale and breathe into the back and sides of the ribcage and lengthen one leg out behind you but keep it on the mat. Exhale draw the belly button in toward the spine, keep the length in the leg and lift it up. Inhale hold the position. Exhale sweep the leg across the midline of the body. Inhale return the leg. Repeat. Maintain the abdominal connection and lower the leg back down
Prone - Single Leg Lift Progression - Hamstring Press

5. Prone - Single Leg Lift Progression - Hamstring Press

GOAL: Strengthen the butt and hamstrings and challenge the core connection to protect the low back.

SET-UP: Prone

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage and lengthen one leg out behind you but keep it on the mat. Exhale draw the belly button in toward the spine, keep the length in the leg and lift it up. Inhale maintain the abdominal connection and the leg off the mat, flex the foot and bend the knee. Exhale extend the leg back out but keep it off the mat. Inhale lower the leg back to mat. Be sure to keep your belly button connected to your spine throughout the exercise.
Prone - Single Leg Lift Progression - Knee Bent Pulses

6. Prone - Single Leg Lift Progression - Knee Bent Pulses

GOAL: Strengthen the butt and hamstrings and challenge the core connection to protect the low back.

SET-UP: Prone

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage and lengthen one leg out behind you but keep it on the mat. Exhale draw the belly button in toward the spine, keep the length in the leg and lift it up. Inhale maintain the abdominal connection and the leg off the mat, flex the foot and bend the knee. Exhale lift the leg a little higher, squeezing the muscles right under the butt and the top of the hamstring. This requires very little movement. Inhale lower the leg back down to the hover position.
Tags: Butt, Postnatal