Exercising during pregnancy can help you control negative side effects such as constipation, bloating and insomnia. It can also help you prepare for the strenuous finale to your pregnancy, giving birth. Exercising while you are pregnant can also decrease the amount of time it takes for you to return to prepregnancy shape after you give birth. When strength training, perform three sets of eight to 12 repetitions. Take a break between each set for your muscles to recover. Do not exercise during pregnancy without your doctor's consent.
Warnings
Before you proceed with working your legs and buttocks while you are pregnant, consider these warnings. Avoid any exercises that require you to lie on your back for an extended period, especially after your first trimester. Also do not allow yourself to get overheated. Pay close attention to your exertion level, and stay well hydrated. Be careful about any positions that do not offer support to your growing belly. For example, working your legs and buttocks in a kneeling position on all fours may causes strain on your back from the weight of your belly.
Squats
Squats work your leg and buttocks muscles and are safe for pregnant women to perform. Stand with your feet shoulder-width apart and your toes pointing straight forward. Before you start, activate your abdominal muscles by contracting them in and toward your spine. Bend your knees, thrusting your hips back. Keep your knees over your toes and your shoulders over your knees as you squat. The depth of your squat will be determined by your belly. Squat until your thighs are parallel to the floor or until your belly touches your thighs, whichever comes first. Straighten back up to your starting position.
Lunges
Lunges are another exercise for the legs and buttocks. As pregnancy can cause you to be a bit clumsy, perform stationary lunges instead of walking lunges. Also consider performing your lunges with a chair to your side so you can use it for balance. Start with your feet together. Take one big step forward. Lower your body until your front leg forms a right angle. Do not allow your back knee to touch the floor. Keep your torso straight and over your back leg. Your shoulders and hips should be squared and over the knee of your back leg. Your back heel will come up off the floor. Rise up until both legs are straight, and repeat. Complete one set before returning to the starting position. Switch legs after each set to avoid exhaustion of your leg muscles.
Calf Raises
While calf raises are safe during pregnancy, make a modification when using this exercise to strengthen your lower legs. Work with both legs on the floor, and use a wall for balance. With your hands on the wall, rise up on the balls of your feet as high as you can. Lower back down until your heels are just above touching the ground. Keep your eyes straight ahead and your shoulders relaxed as your repeat these calf raises.
