Standing is a great way to get your cardio up and target and tone your legs. In this thigh burning leg and butt workout you move through a squat and lunge series which sculpt the outer hip, glutes, quads and hamstrings. A strong lower body helps support your pelvis and prepare you for the challenges of labor and looking after a new baby - keeps your pins looking good too!

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

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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

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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

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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.
Lunge Progression - Hold

4. Lunge Progression - Hold

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

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8 Breath Holdx

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Inhale breathe into the back and sides of the ribcage as you bend the front knee and lower the back knee down toward the mat. Hold the Lunge 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, lift your pelvic floor and stand back up. Imagine squeezing the thighs together and drawing the muscle of the front leg up toward the pelvis.
Lunge Progression - Pulses

5. Lunge Progression - Pulses

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

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale breathe into the back and sides of the ribcage as you bend the front knee and lower the back knee down toward the mat. Stay connected through your core as you lower an inch and lift back up an inch. Repeat. Exhale draw your belly button to your spine to stabilize the pelvis, lift your pelvic floor and stand back up. Imagine squeezing the thighs together and drawing the muscle of the front leg up toward the pelvis.
Lunge Progression - Inner Thigh Squeeze

6. Lunge Progression - Inner Thigh Squeeze

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

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

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Inhale breathe into the back and sides of the ribcage as you bend the front knee and lower the back knee down toward the mat.Hold this hover position and squeeze the back bent leg across the midline and back to hover position. Repeat. Exhale draw your belly button to your spine to stabilize the pelvis, lift your pelvic floor and stand back up. Imagine squeezing the thighs together and drawing the muscle of the front leg up toward the pelvis.
Tags: Butt, Legs, Prenatal