Why You Need A Strong Butt During Pregnancy + A Four-Move Workout - Mumberry

Why You Need A Strong Butt During Pregnancy + A Four-Move Workout

A strong butt helps make your pregnancy more comfortable by alleviating knee pain, improving balance and increasing stamina.  Here are a 4 exercises pregnant women can do to make their butts stronger

Why You Need A Strong Butt During Pregnancy

We touch on this pretty frequently here on the Mum Blog, but strength training during pregnancy is like the equivalent of training for the Super Bowl for football players, or training for a marathon for runners.

Delivery day is a pregnant woman's Super Bowl or marathon-day. Why wouldn't you train hard to prepare for that day?   Now when you think about training hard to get ready to give birth, working on your butt probably isn't the first thing that comes to mind.

In this POPSUGAR Fitness article,  wellness expert and coach Caroline Jordan  shares that strengthening your butt has direct effects on your overall strength, your joint health, and even your energy! Yes please!

Alleviates knee pain

Your body is gaining a little extra weight during pregnancy. (HA!) Especially around the end of pregnancy, this puts pressure on joints like your knees and hips. Since your butt and upper leg muscles help support the knee joint, making these muscles stronger ahead of time and during your pregnancy can help alleviate this pain.

Stabilizes your balance

Your belly will also be throwing your entire sense of balance off, and have you tempted to lean forward a little (which is terrible for your posture and back btw.) A strong butt keeps your pelvis stable, helps your posture, and decreases back pain that pregnancy can cause.

Increases your energy

And more energy...really? Yes! Your butt muscles are MAJOR players in supporting your entire body. When these muscles are strong, they can reduce the work the rest of your body has to do, giving you more energy and stamina as you go throughout your day.  


4 Exercise Pregnancy Butt workout

We've rounded up 4 exercises that you can do at home. Perform each of the four exercises for at least a minute.  You'll want to get your doctor's approval before starting any exercise program. 

What equipment do I need for these exercises?

No exercise equipment is needed.  However, I recommend investing in a good yoga mat for added comfort and to reduce chance for slipping.

premium training mat

What should I wear during my workouts?

Wear light, flexible workout clothing such as maternity leggings or yoga pants with belly support that don’t restrict your movements or interfere with blood circulation.

1. Glute Bridges

Lay on the floor with a pillow or wedge under your back, knees bent. Lift the hips until your back and upper legs are in a straight line. Hold for 1 second, then return to start. Repeat the movement for 1 minute.
pregnant woman doing butt workout for pregnancy



2. Side Lunges

Start with feet shoulder width apart, hands relaxed at your sides. Bend your right knee 90 degrees, and bring your left leg out to the side as you lunge. Return to start and repeat on the right side. Alternate sides of for one minute.
side lunges butt workout for pregnancy

3. Bird Dogs

The bird dog is a butt exercise that improves stability, straightens spine, and reduces low back pain. It a multi-modal exercise as it strengthens your butt, hips, and back muscles.

How to do it

  • Start on all fours with your spine in a neutral position and your neck relaxed.  Position your knees and feet hip-width apart,
  • Slowly extend your right leg behind you.  Raise knee from floor and to extend it until it is near parallel, to the floor.  Keep your hip still, do not rotation it.
  • Raise hand and Extend the left arm in front of you.  Keep it parallel to the floor.
  • Hold for 2 breaths and return to start.
  • Repeat on the other side
  • Continue alternating sides for 1 minute.
pregnant woman performing Bird Dog exercise for a stronger butt


4. Curtsy Lunges

Start with feet shoulder width apart. As you bend the right knee, bring your left foot behind your body so that your legs are crossed behind you. Come back to the starting position and repeat on the other side. Alternate sides for 1 minute.

curtsy lunges butt workout for pregnancy

Cool down and stretch! (Or repeat the workout if you're not feeling the burn yet.)


Frequently asked questions about these butt strengthening exercises

What part of the body does this workout?


Will these exercises get my butt bulky?

No, these exercises are designed not make your butt muscles bulky because you’re essentially lifting only your body weight.  Plus performing several repetitions per set.

Do I need any exercise equipment for this workout

No weights are not needed for these exercise.  If you want to add intensity, try using a resistance band or ankle weights.  I recommend using a yoga pad for comfort.

How many repetitions should I do for the best results?

Target 10-12 repetitions per set.  Do what you can but do the exercises using correct form. Its much better to perform 5 good repetitions correctly than 50 incorrectly.

What should I do if it starts to hurt
Stop immediately.  
How many sets should I do?

4-5 sets

How much rest between sets?

30-60 seconds per set

How many times per week should I do this exercise?

2-3 times per week. You should avoid exercising the same body part on consecutive days

Interested in more bump-friendly workouts?

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