15 Minute Prenatal Booty Home Workout

January 14, 2016

Woohoo! The second trimester is rocking. My workouts have been going really well despite the fact that I have not set one foot inside of a gym this pregnancy. Working out from home has so many benefits and many ladies just aren’t aware that you do NOT need gym equipment to get or stay fit (although it may help speed up the process).

My biggest problem area has been my thighs, booty, and legs so I wanted to show you what I have been personally doing at home to help keep fit. On top of these moves, I also do weighted lunges and squats because I cannot go without my strength training!

Here’s a 15 minute prenatal home workout that targets the glutes and legs:

Alternating Lunges: 3 sets of 20 reps

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Stand with hands on hips or clasped behind neck. Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

Sumo Squats: 3 sets of 15 reps

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Stand with feet wider than shoulder-width apart and your toes slightly turned out. Put both hands on your hips. Push your hips back and squat down, keeping your chest up and knees out. Squat as low as you can without losing balance. Then stand back up to starting position.

Donkey Kicks: 3 sets of 15 reps (per leg)

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Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips.Bracing your abdominals and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling. Lower back down to the starting position and repeat with the other leg.

Inner Thigh Leg Lifts: 3 sets of 15 reps (per leg)

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Lying on your side, lengthen your bottom leg, and cross your top leg over, resting either your top knee (as pictured above) or the top of your foot on the floor. Prop your head up with your hand, or rest your head on your arm. As you exhale, lift your bottom leg, and inhale as you lower it back down without letting it touch the floor.

Side Lying Leg Lifts: 3 sets of 15 reps (per leg)

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Lie down on one side. The arm that’s closest to the floor should be extended straight above your head and shoulder while your other arm is bent with your hand on your hip or you may place one hand to hold your head up while using the other hand to rest on the floor in front of you. Your legs should be extended and stacked on top of one another. Slowly raise your top leg as high as you can. Pause, then return to the starting position.

Standing Leg Lifts: 3 sets of 15 reps (per leg)

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Stand with your back straight, on one leg, holding onto a chair or step stool for balance. You may place your free hand on your hip to help with balancing. Slowly lift the leg that’s furthest from the chair out to your side. Slowly lift the leg back down. Repeat and switch legs.

Bulgarian Split Squats: 3 sets of 15 reps (per leg)

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Stand facing away from bench. Extend leg back and place top of foot on bench. Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

Now, here’s a video of how each move works:

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PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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