Lift your booty up and keep your butt strong and toned throughout your pregnancy. It not only keeps you looking good - strong glutes support your pelvis as the baby grows and prepares you for the challenges of being a new mom - lots of standing, rocking, pushing ahead! Add the a small ball behind the bent knee, or leg weight for around the ankle for the optional added challenge

All Fours/Elbows Butt Lift & Lower - Progression - Pulses

1. All Fours/Elbows Butt Lift & Lower - Progression - Pulses

GOAL: Strengthen and tone the butt and support the pelvis

SET-UP: On Elbows

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage. Exhale draw the belly button to the spine, lengthen through the pointed toe and lift the leg up off the mat. Be careful not to over arch the back as you lift the legs. Inhale hold the position and lower leg and inch - lift it back up. Repeat. Lower the leg back down to the mat.
All Fours/Elbows Butt Lift & Lower - Progression - Circles

2. All Fours/Elbows Butt Lift & Lower - Progression - Circles

GOAL: Strengthen and tone the butt and support the pelvis

SET-UP: On Elbows

PROPS: No Props

REPETITIONS: 8 Each Directionx

See exercise details
Inhale and breathe into the back and sides of the ribcage. Exhale draw the belly button to the spine, lengthen through the pointed toe and lift the leg up off the mat. Be careful not to over arch the back as you lift the legs. Inhale hold the position and make very small controlled circles with the leg - both directions. Lower the leg back down to the mat.
All Fours Butt Series- Knee Bent - Foot Flexed - Progression - Pulses

3. All Fours Butt Series- Knee Bent - Foot Flexed - Progression - Pulses

GOAL: Strengthen and tone the butt and support the pelvis

SET-UP: On Elbows

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage. Exhale draw the belly button to the spine, foot is flexed and reach heel up to the sky squeezing the under side of the glutes. Be careful not to over arch the back as you lift the legs. Inhale hold the position and lift the toes an inch higher and lower back. Repeat. Lower the knee back down to the mat.
All Fours/Elbows Butt Lift Knee Bent - Foot Flexed - Progression - Circles

4. All Fours/Elbows Butt Lift Knee Bent - Foot Flexed - Progression - Circles

GOAL: Strengthen and tone the butt and support the pelvis

SET-UP: On Elbows

PROPS: No Props

REPETITIONS: 8 Each Directionx

See exercise details
Inhale and breathe into the back and sides of the ribcage. Exhale draw the belly button to the spine, the foot is flexed and reach the heel up to the sky squeezing the under side of the glutes. Be careful not to over arch the back as you lift the legs. Inhale hold the position and to draw very small controlled circles with your leg - both directions.. Lower the knee back down to the mat.
All Fours Butt Series- Knee Bent- Toes Pointed - Progression - Pulses

5. All Fours Butt Series- Knee Bent- Toes Pointed - Progression - Pulses

GOAL: Strengthen and tone the butt and support the pelvis

SET-UP: On Elbows

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage. Exhale draw the belly button to the spine, point the toes and reach them up to the sky squeezing the under side of the glutes. Be careful not to over arch the back as you lift the legs. Inhale hold the position and lift the toes an inch higher and lower back. Repeat. Lower the knee back down to the mat.
All Fours Butt Series- Knee Bent - Toes Pointed - Progression - Circles

6. All Fours Butt Series- Knee Bent - Toes Pointed - Progression - Circles

GOAL: Strengthen and tone the butt and support the pelvis

SET-UP: On Elbows

PROPS: No Props

REPETITIONS: 8 Each Directionx

See exercise details
Inhale and breathe into the back and sides of the ribcage. Exhale draw the belly button to the spine, point the toes and reach them up to the sky squeezing the under side of the glutes. Be careful not to over arch the back as you lift the legs. Inhale hold the position and to draw very small controlled circles with your leg - both directions.. Lower the knee back down to the mat.
Tags: Butt, Prenatal