Prenatal Lower Body Workout | Fitness Friday

October 2, 2015·

Rachel Sevier from Shape Fitness has brought us another great prenatal workout! Pregnant or not though, this workout will help lift and tighten your booty and strengthen the core at the same time. The only pieces of equipment used are a pair of dumbbells and a stability ball but the workout can also be done without any equipment at all. Let’s get started!

Back Lunge with Knee Raise

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Start by standing tall with hands by your sides. (Add dumbbells to increase the intensity of this exercise if you would like!) Take a giant step back with one leg and lower both knees to 90 degrees, keeping your weight in your front heel. Press through your front heel to return to the start position, but continue raising the knee of the back leg as high in front of you as you can. If possible, return back into the lunge position without even tapping that foot to the floor for an extra balance challenge.  Repeat 10-15 reps on each leg.

Side Step Squat

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Stand with your feet just wider than hip width apart. Shift all your weight into your heels and lower your butt down into a squat, keeping your head and chest up and facing forward, and your knees behind your toes. Press through your heels to stand back up and at the same time, step your right foot in and plant it beside your left so your feet are now close together. Now step out with the left foot and lower down into the squat. Stand, step the left foot in, right foot out, and squat again. Keep repeating this sequence for 16-20 total squats.

Ball Hip Thrusts

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Start in a position with your back on the side of the stability ball and butt close to the floor. Your feet should be positioned so that when you press your hips up, your knees are directly over your heels. Now press through your heels and lift your hips as high as you can and squeeze your glutes. Your back will now be flat on top of the ball and your chest is facing the ceiling. Hold this position for a moment, feeling your lower back, glutes and hamstrings all engage. This is also a great stretch for the hip flexors. Slowly lower hips back to the start position and repeat for 15-20 reps. (If you don’t have a ball, place your hands on the floor and push through your heels to lift the hips and get the same effect. The ball is used mostly for comfort as your belly gets bigger during your pregnancy.)

Standing Side Leg Raise

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Begin by standing tall and engage your core. Lift one leg off the floor so you are balancing on the other leg. (The knee of the standing leg should be slightly bent and not locked out.) Keeping your core engaged, lift and lower the free leg out to your side. Be sure to keep your knee and toes facing forward and not up toward the ceiling. You will feel this working your obliques and glutes. Try to maintain your balance and keep that foot from touching the floor the entire time for a total of 15-20 lifts. Repeat with the other leg.

Sumo Squat to Calf Raise

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Start with as wide of a stance as is comfortable for you and point your toes outward. Lower your body straight down into a squat until your thighs are almost parallel to the floor. Be sure to keep your knees directly over your ankles. While in the squat, lift your heels up, contracting the calves and press through your toes to return to stand. Drop the heels and repeat for up to 15-20 reps at a comfortable pace.

What do you think? Will you give this workout a try? Any workouts you’ve been loving lately?


Support Transforming Hope Ministries with your Head Start to the Holidays *ONLINE* 8 Week Body Transformation

with Rachel Sevier, NASM-CPT and founder of Shape Fitness

Rachel Sevier

It’s almost that time again… time for the all the holiday parties, gatherings with family and friends, and the sparkly events you can’t wait to get all dolled up for! But then there’s the one thing you know you need to get on the ball with… your workout routine and pre-holiday “diet” so you look your best for your husband’s work party and just in time to see family that you haven’t seen since last year. Ughh, but it’s so overwhelming to think about.

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