The Ultimate Pregnancy Booty and Leg Workout

Keep your lower body strong and fit during your pregnancy with Lara Marq’s latest prenatal workout

Doesn’t it feel like your core and back is taking the brunt of all the changes during your pregnancy? Believe it or not you’ll benefit from a strong butt and legs to support the added weight you are gaining. Strong glutes will support your lower back as it curves to make room for your growing baby and your strong legs will help you support your body weight as your pelvis opens.

As always, be mindful of your breathing and make sure you stay hydrated. Should you feel dizzy during any of these exercises, take a break and sit down before continuing the rest of your set. 

Here are my top three lower body exercises that are easy on joints and challenging at the same time.

Donkey Kicks

Position yourself on your hands and knees, with wrists aligned under your shoulders and your knees under hips. Make sure to keep your spine straight and your pelvis and tailbone tucked in. Drawing your abs in, lift your left leg parallel to the floor, with knee bent in a 90-degree angle and your foot flexed. Pulse your foot up without arching your back 10 to 12 times and then return your knee to the floor and switch sides. For an extra tension you can tuck a light weight behind your knee.

Low Pulley Cable Hip Extension – Glutes & Hamstring

Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.

Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out.

Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. Repeat 10-12 times and then switch sides

Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.

Stationary Lunge

Stand with your torso upright. You may choose to hold two 5-10lb dumbbells in your hands by your sides.  For additional balance, perform this exercise next to a wall to hold on to. This will be your starting position.Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.

Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.Repeat 10-12 times and then switch sides.

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