I’m just going to come out an say it: Mom Butt. It’s a thing and it has to stop. I don’t know why this phenomena occurs, but it’s like through pregnancy our behinds grow and then after delivery, they just deflate. Am I right?
Part of the issue might be the countless hours we spend nursing or bottle-feeding or part might be that we just get out of our fitness routine. But I’m on a mission to help moms perk up their booty’s, and it’s not just for aesthetic purposes. Having shapely and strong glutes actually serve a purpose.
How many of you suffer from lower back pain? What about your pelvic floor issues? Whether it be speed, stamina, or recovery, is running a challenge for you? Do you find your knees or hips are sore after activity? If you answered yes to any or all of these, strengthening your glutes could help you out.
Our glutes help us with extending our hips, moving our legs in each direction, and in tilting our pelvis. During pregnancy, when the hormone prolactin is relaxing our muscles and joints are loosening, we really need to strengthen our booties to help support our lower back and hips. This will also support your pelvic floor indirectly and many of the squatting exercises help directly. If you have a desk job, your occupational hazard is essentially poor posture and glutes that have gone on vacation. If you’re bending down to pick up your kids, nursing, carrying, or really doing any of the physical tasks to take care of children, then your core, back, and joints need your glutes to be strong and pull their weight so that your whole body is supported. Not to mention, it does feel good to look back in the mirror and see a perky butt filling in your jeans.
This December, I’ve created a 25 day challenge for you to complete whenever you can. It’s short, but effective and will help keep you on track during the holidays. I plan on adding this to my normal daily workout plan to help add a lift to my behind.
This 25 Day challenge includes four moves that focus on your gluteal muscles, so you will tone and lift your booty.
Special note: Although I am doing these workouts at 25 + weeks pregnant, this does not mean you should. Please consult your doctor before starting any workout routine, even if you’re not pregnant. I cannot say whether this will be the best program for you or not.
1. Wide Legged Squat: Sit deep into a wide legged squat by pushing your hips and butt backwards. Sit into your heels and keep your chest up. Continue down until your thighs are parallel to the floor and then come back up, but not all the way standing. This will keep your glutes engaged the whole time.
2. Elevated Split Leg Squat: Reach one leg back behind you and rest the top of your foot on a sturdy chair or bench. Most of your weight should be on your forward foot. Begin to lunge down and make sure your front knee does not move forward over your toes. You should be moving up and down not forward and backwards.
3. Curtsy Lunge: Start from standing, and step your left leg behind you, but to the right so your thighs cross. Bend both knees like your are curtsying. Keep as much of your weight in the heel of your forward leg while pulsing up and down. You will definitely feel the burn in this glute!
4. Glute Bridge: If you have to pick just one move to do, I think this is it! It seriously isolates and lifts your booty right where it needs to. Lie flat on your back with your knees bent and feet about hip width apart. Push your hips up in the air and squeeze at the top of the move and make sure to push through your heels the whole time.
I hope you decide to join my challenge for the full 25 days! Make sure to download your copy by clicking the link below. We start with just a few reps a day, and by Christmas you will be able to do over 200 in all!