Lift your Booty, Baby!
Are you looking to get you booty back after having a baby?
Look no further! This circuit can be completed with or without your baby. If you’re using your baby as added weight resistance, keep him hugged towards your body and support his head and neck, or wear him in your baby carrier (but make sure your carrier is snug and you can easily kiss the top of his head).
You’ll want to crank some workout tunes to keep you motivated and begin with a warm up. If you’re new to exercising, start with the least number of repetitions suggested and gradually increase over time.
Squats (10 - 20 reps)
Stand with your feet shoulder width apart and toes pointing forwards or slightly outwards.
Inhale and squeeze your butt back, as if you’re reaching for a chair behind you. Don’t let your knees travel over your toes. Continue to lower your body until your hip passes below your knee crease or your thighs are parallel with the floor. Keep your weight on your heels (you should be able to wiggle your toes a bit). To maintain hip stability, push your knees towards the walls beside you.
Keep your shoulders back and your chest open.
As you reach the end of your range, exhale, engage your core and pelvic floor and push off of your heels to begin standing up, keeping your spine, knees and feet neutral.
As you get to a full standing position, squeeze your glutes and re-establish the start position.
Lunges: (10 - 20 Reps/Leg)
Begin in a split lunge position, with one leg in front of the other.
Inhale as you bend your front knee and begin lowering towards the ground. Keep your chest open, shoulders back and upper body upright. As you move towards the ground, your weight should be on your front heel and back toe. Your knee should be tracking over your ankle (not your front toe) and your back leg should be extended and bent.
Maintain weight distribution between your heel and mid foot and keep both of your feet pointing forwards, with your back heel off the ground. Your back knee can bend as far as 90 degrees (it does not HAVE to touch ground, but it can).
As you exhale, engage your core and pelvic floor, push off of your front heel and return to starting position.
Complete all of the reps on one leg before switching legs.
Plie Squat: (10 - 20 Reps)
Stand with your feet wider than shoulder distance apart and toes turned out at about a 45 degree angle.
Inhale as you slowly bend your knees and lower your torso, keeping your back straight, shoulders back and chest open. As you move towards the ground, push your knees towards the back of the room, contracting your inner thighs.
As you exhale, squeeze your glutes, engage your core and pelvic floor and push through your heels to return to a standing position.
Donkey Kicks: (10 - 20 Reps/Leg)
Begin in a tabletop position with your shoulders in line with your wrists and hips in line with your knees. You can position your hands flat and wide or you can use a fist to help protect your wrists.
Inhale and then exhale as you lift your leg, by squeezing your glute, so that your thigh is parallel to the ground and your foot is flexed so that your heel is pushing toward the ceiling. Your leg should be bent at a 90 degree angle. Feel your core and pelvic floor engage as well, on your exhale.
Maintaining the 90 degree bend, inhale as you slowly lower your knee back towards the mat.
Complete all of the reps on one leg before switching legs.
Fire Hydrant: (10 - 20 Reps/Leg)
Begin in a tabletop position with your shoulders in line with your wrists and hips in line with your knees. You can position your hands flat and wide or you can use a fist to help protect your wrists.
Inhale and then exhale as you lift your knee out to the side, away from your body, maintaining the 90 degree angle at your knee. Feel your core and pelvic floor engage as well, on your exhale, so that your back is flat and your belly doesn’t sag towards the floor. Lift as far as hip height, if possible.
Inhale as you slowly lower your knee back to the starting position, keeping your back flat and your core strong.
Complete all of the reps on one leg before switching legs.
Repeat this entire sequence 2 to 3 times and follow with a cool down and stretch.
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