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

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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

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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

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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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