The 5 Best Safe Pregnancy Butt Workout, Technique, Benefits, Tips

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The 5 Best Safe Pregnancy Butt Workout

Today we’ll talk about training for pregnant women, namely training safe pregnancy butt workout.

Safe Pregnancy Butt Workout
The Best Safe Pregnancy Booty Workout

IN THIS ARTICLE

What are the best safe exercises I can do while I’m pregnant?

Check out 5 of the best, safest exercises to train your butt during pregnancy.

1. Plie Squat + Pulse

Muscles involved: Sculpts your booty and legs.

Plie Squat + Pulse
How to Do Plie Squat + Pulse

How to Do:

  • Stand straight, put your feet shoulder-width apart, feet turned to the sides.
  • To perform, take a 1-2 kg dumbbell, take it with both hands and lower your hands between your legs.
  • Keep your back straight and your core muscles tense.
  • Lower yourself down, bringing your butt back until your thighs are parallel to the floor.
  • Return to the starting position.
  • Do 15 reps.

| Read also how to do sumo deadlift

2. Single-Leg Deadlift

Muscles involved: Sculpts your booty, legs, and core.

Single-Leg Deadlift - Safe Pregnancy Butt Workout
How to Do Single-Leg Deadlift

How to Do:

  • Stand straight with your hands with 1-2 kg dumbbells along the body or in front of you.
  • Transfer your weight to your supporting leg by tilting your body forward to 45 degrees.
  • Dumbbell with arms work as a counterweight. The hind leg should be laid back. Try to keep your hind leg straight while contracting your buttocks.
  • Return to starting position. Change your leg.
  • Perform 12 reps on each leg.

3. Side Lunge

Muscles involved: Sculpts your booty and legs.

Side Lunge
How to Do Side Lunge

How to Do:

  • Stand straight, hands with 1-2 kg dumbbells along your hips.
  • Take a wide step to the right or to the left, you can start on either foot, it doesn’t really matter.
  • One leg which you push remains straight on the other leg, we sit down until the thigh is parallel to the floor.
  • Hands during squats remain straight and are in front of you from below, this is a very effective safe exercise pregnancy butt workout.
  • Do 12 reps for each leg.

4. Tabletop Booty Lift

Muscles involved: Sculpts your booty and core.

Tabletop Booty Lift - Safe Pregnancy Butt Workout
How to Do Tabletop Booty Lift

Ho to Do:

  • Get on all fours, raise one leg to the back, this is the starting position.
  • In this exercise, we do not use weights, but we will only work with our own weight.
  • Bend in your lower back to squeeze your glutes.
  • Begin to lift your hind leg back to parallel with the hip.
  • Do 12 reps with each leg.

5. Side Plank + Leg Lift

Muscles involved: Sculpts your booty and obliques.

Side Plank + Leg Lift
How to Do Side Plank + Leg Lift

How to Do:

  • This exercise is analogous to a side plank with the addition of a side leg raise to emphasize the load on the buttocks, this is a very safe exercise pregnancy butt workout.
  • The supporting leg is bent in a knee, we raise the second leg, swinging with maximum concentration at the top point on the buttocks.
  • Do 12 reps with each leg

| See also how to do the classic plank

Conclusion

Repeat the following circuit 3 times through for a quick 20-minute butt workout that’s perfect for all 3 trimesters. Rest for 60 seconds (or as much as you need!) between circuits ~ and be sure to take water breaks as needed too!

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