How to Tone Your Butt While Pregnant

During pregnancy, it is important to keep your body in shape through exercise and diet. Because of the normal increase in fat storage during each trimester, you may find that your derriere is less toned than before. While highly intense workouts may be a big no-no at this time, there are muscle strengthening and toning workouts that you can safely participate in to keep your backside firm. However, talk with your physician before changing your exercise routine.

A pregnant woman is training on an exercise ball. (Image: humonia/iStock/Getty Images)

Step 1

Walk for 20 to 30 minutes per day. Walking works your upper thighs and butt muscles, helping increase tone and strength. According to the American Pregnancy Association, walking is the safest activity you can do when you are pregnant. Stretch thoroughly after a five-minute warmup and before you begin walking.

Step 2

Lower onto your hands and knees with your knees parallel to your hips. Tighten your abdomen and backside, bringing your pelvis forward. Exhale as you return to starting position and repeat 10 to 15 repetitions. This will help tone your hips, buttocks and abdomen, and help alleviate back pain.

Step 3

Place your hands and knees against an even, soft floor surface. Lift your right leg and bring it behind you, slowly straightening the knee. Hold for the count of five and return to your starting position. Repeat with your left leg, alternating legs each time for up 10 repetitions.

Step 4

Swim to increase tone in your backside. Swimming adds just the right amount of resistance to your exercise routine. It also takes much of the stress off of your joints that you would normally have out of water, making it safe and effective for toning your butt muscles.

Step 5

Place a small step stool or aerobics platform on the floor. Keep your back and shoulders straight, and step onto the stool or platform with your right foot. Keep your foot flat on the step surface and lift your body upwards. Step back to the floor with your left foot. Alternate between each foot for 10 to 15 repetitions.


Consult your physician before beginning any exercise program while pregnant.

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