There is no better exercise than squatting when you are pregnant. It targets butt and legs - it's a great place to strengthen the pelvic floor and its great practice for all the squatting you will do with a new baby - they're on the floor a lot!

Parallel Squat Progression - Pulses

1. Parallel Squat Progression - Pulses

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: Theraband

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage whilst you bend the knees and fold over your hips into a squat position. Be sure to keep your spine long and shoulders down. Stay connected through your core as you lower an inch and lift back up an inch. Repeat. Exhale draw your belly button toward your spine, push through your feet and stand back up. Be careful not to slam the knees backwards instead imagine drawing the knee cap up the thigh.
Parallel Squat Progression - Hold - Hug Your Baby/Belly Button To Spine

2. Parallel Squat Progression - Hold - Hug Your Baby/Belly Button To Spine

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: Theraband

REPETITIONS: 8 Breath Holdx

See exercise details
Inhale and breathe into the back and sides of the ribcage whilst you bend the knees and fold over your hips into a squat position. Be sure to keep your spine long and shoulders down. Hold the squat as you breathe - focus on deepening your connection to the spine with every breath. Exhale draw your belly button toward your spine, push through your feet and stand back up. Be careful not to slam the knees backwards instead imagine drawing the knee cap up the thigh.
Parallel Squat Progression - Hold - Pea Up A Straw

3. Parallel Squat Progression - Hold - Pea Up A Straw

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: Theraband

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage whilst you bend the knees and fold over your hips into a squat position. Be sure to keep your spine long and shoulders down. Hold the squat as you breathe - focus on lifting up the Pelvic Floor muscles with every breath. Exhale draw your belly button toward your spine, push through your feet and stand back up. Be careful not to slam the knees backwards instead imagine drawing the knee cap up the thigh.
PliŽ Progression - Pulses

4. PliŽ Progression - Pulses

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage, bend the knees out to the side, sending the sits bones straight down. Stay connected through your core, keep the heel lifted as you lower an inch and lift back up an inch. Repeat. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Hold- Hug Your Baby/Belly Button To Spine

5. PliŽ Progression - Hold- Hug Your Baby/Belly Button To Spine

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8 Breath Holdx

See exercise details
Inhale and breathe into the back and sides of the ribcage whilst you bend the knees out to the side, sending the sits bones straight down. Hold the pli̩ as you breathe - focus on deepening your connection to the spine with every breath. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Hold -  Pea Up A Straw

6. PliŽ Progression - Hold - Pea Up A Straw

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage whilst you bend the knees out to the side, sending the sits bones straight down. Hold the pli̩ as you breathe - focus on lifting up the Pelvic Floor muscles with every breath. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Single Heel Lift - PliŽ

7. PliŽ Progression - Single Heel Lift - PliŽ

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage, lift one heel and bend the knees out to the side, sending the sits bones straight down. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Single Heel Lift - PliŽ Pulses

8. PliŽ Progression - Single Heel Lift - PliŽ Pulses

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage, lift one heel, bend the knees out to the side, sending the sits bones straight down. Stay connected through your core, keep the heel lifted as you lower an inch and lift back up an inch. Repeat. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Hold - Lift And Lower One Heel At A Time

9. PliŽ Progression - Hold - Lift And Lower One Heel At A Time

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage, and bend the knees out to the side, sending the sits bones straight down. Hold the pli̩. Lift one heel up, place it back down. Switch heels. Repeat. Place both heels down. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Hold - Lift And Lower Both Heels

10. PliŽ Progression - Hold - Lift And Lower Both Heels

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage, and bend the knees out to the side, sending the sits bones straight down. Hold the pli̩. Lift both heels up, place them back down. Repeat. Place both heels down. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
Tags: Butt, Legs, Prenatal