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Mum Blog

Workouts, recipes, health, and pregnancy tips for your healthiest pregnancy

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

Posted on 23 February 2017

When you think "booty gains" or a strong bum, you probably don't associate it with pregnancy.

And for good reason. As a society, we've come a long way in how we view prenatal exercise.

It is now pretty common knowledge that exercise during pregnancy is beneficial for both mom and baby, during and after the pregnancy.

However, we still tend to think gentler forms of exercise are preferred over strengthening workouts.

Which is totally NOT true. It's like the complete opposite of true.

We touch on this pretty frequently here on the Mum Blog, but 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.

But it's so important!

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

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.

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.

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.

To work your butt, we've rounded up 4 moves that you can do at home, and you don't even need any equipment!


4 Move Butt Workout For Pregnancy:


1. Glute Bridges for 1 minute
pregnant woman doing butt workout for pregnancy

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.


2. Side Lunges for 1 minute
side lunges butt workout for pregnancy

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.


3. Bird Dogs for 1 minute
bird dogs butt workout for pregnancy

Start on all fours with your spine in a neutral position and your neck relaxed. Slowly extend your right leg behind you, as you extend the left arm in front of you. Hold for 2 breaths and return to start. Repeat on the other side and continue alternating sides for 1 minute.


4. Curtsy Lunges for 1 minute
curtsy lunges butt workout for pregnancy

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.


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

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