According to the Cleveland Clinic, regular exercise is recommended for pregnant women at all stages of the pregnancy, as long as your doctor approves. During your pregnancy, you might want to practice butt-toning exercises to keep your body in shape once you're post-partum. In addition to butt-blasting exercises, try to squeeze in aerobic exercises that raise your heart rate slightly. Just be careful to not exercise too vigorously, especially toward the end of your pregnancy.
Perform at least 150 minutes of cardiovascular exercise per week if you are healthy and have your doctor's permission. Choose cardio activities that are gentle on the body and tone the buttocks at the same time. Cleveland Clinic recommends swimming and brisk walking as two exercises that are gentle enough for pregnant women yet effective for building and toning muscle. For extra bottom toning, try walking on a path that includes several small hills. If you find that you are out of breath, stop and take a break. You should be able to maintain a conversation throughout your entire workout.
Perform bodyweight squats to tone your backside. As a bonus, the website What to Expect explains that squats help prepare the lower body for the intense challenge of labor by increasing the pelvic opening. If you aren't already performing squats regularly, they recommend adding squats to your exercise routine at 39 weeks if you haven't yet delivered. To perform a squat, stand with your feet hip-width apart and toes slightly turned out. Bend your knees and lower your hips toward the floor as if you were about to sit on the floor. Press your feet into the floor and stand up straight. Practice 15 to 20 squat repetitions.
Position yourself on all fours for single leg raises. If your knees bother you in this position because of the extra weight, place a pillow or folded blanket under your knees. Distribute your weight evenly between your hands and your knees. Extend one leg back behind you and raise it as high as you comfortably can. Pulse the glute muscles for one second at the top of the extension. Lower your leg back down to the floor and repeat with the second leg. Repeat for 12 to 15 repetitions.
Place an aerobic step or step stool on the floor. Repeatedly step up and down on the stool. You might want to put on your favorite motivational song and step up and down to the music. Alternatively, walk up and down the stairs to tone your bum muscles.
- Find ways to stay active during your day. For example, go for walks in the evening after dinner or walk in place during the commercials while you are watching your favorite television program.
- Exercise during pregnancy only after receiving your doctor's permission.
Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.