10 Minute Prenatal Booty Workout

10 minute

I am happy to say that at 30 weeks pregnant I am still working out 6 days a week and loving the effect it has had  on my changing body. I’m not exactly trying to lose weight, but I’m staying toned and preventing too much weight gain. I sleep better, feel better (emotionally and physically) and keep my anxiety in check by keeping up with my daily workouts. Now that I am getting slightly uncomfortable and less graceful in my pregnancy I’ve had to seriously adjust my workouts. My abilities and energy levels changed on a day-to-day basis now!

Lately I have combined my love for Shaun T’s workouts, Pilates, yoga and dance to create my own prenatal-friendly daily workouts! I typically workout from home and I have very little equipment, so I decided to create workouts that use little space and absolutely no workout tools! If you have weights, bands or balls at home then  feel free to add them in for an extra challenge. THAT’s the great thing about working out at home, you can adjust any workout to your own needs.

Today I will be focusing on glutes, and like one prenatal exercise DVD recently told me “your glutes are you booty muscles!”…just in case you didn’t know. WARNING: I live with very spoiled pets that demand attention at all times. So, they are pictured in almost every photo…little hams! Also, I had attempted something new with my hair in the morning and it ended up looking a little like Shirley Temple. Try not to let it distract you.

Here’s my “10 minute Prenatal Booty Workout”! (Although, I believe this can be used for non-preggo friends too!)

1. Squats (2 minutes) 

Squats are quite possibly my favorite move ever. There are so many different kinds of squats to keep your workout varied, they can be easily modified or enhanced AND it does wonders for that booty. Try 1 minute of regular squats and then one minute of tiny pulses at the bottom. To modify, you can put a resistance ball between your lower back and the wall. For a challenge, add some weights or bands and lift as you squat. Don’t forget to dig deep as you squat and try to get below 90 degrees! If you get bored you can squat with your feet closer together or extra wide.

squats squats2

2. Lunges (2 minutes)

Another classic that’s simple to adjust… Try standing with feet together and alternating squats, right then left. Do these for one minute. After, hold a low lunge on the right side and pulse for 30 seconds. Switch, and try it on the left! To modify, you can hold onto a wall or chair for balance, elevate your front foot or use a smaller range of motion. Doing one leg at a time will be a bit easier too. For a challenge, add those weights or bands and lift as you lunge! You can also try stepping out to the diagonal to mix things up a bit. *Remember to keep your knee directly over your ankle as you lunge. Do NOT let your knee move over your toes.

feet together alternate side lunge

3. Pilates Leg Lifts (2 or 4 minutes)

Woohoo, now you get to lie on your side! Lie on your right side, keep you hips stacked on top of one another, rest your head in your right hand and keep your left hand in front of your belly. Do leg lifts for one minute. Be sure to squeeze your glutes and try to keep your hips from swaying, hold that core! Now, switch to your left side. To modify, you can add a ball or rolled up towel under your armpit for more stability. For a challenge, add on! Circle the leg to the front for 30 seconds AND the back for 30 seconds.

pilates leg lifts stack hips

4. Booty lifts (1 minute)

Lie on your back, bend your knees and let your arms lie flat by your sides. Squeeze your butt and press your belly up. Do full lifts for 30 seconds, then pulse it up for 30 seconds. Be sure to keep your shoulders, hips and knees in line as you lift. To modify, you can use a smaller range of motion or simply take a break. For a challenge, extend one leg and keep lifting, but don’t forget to switch legs half-way through!

booty lifts

Get out of here Belle!


5. Leg Extension with a Twist (2 minutes)

Get on all fours, knees directly under hips, and hands directly under shoulders. Bring your right knee in towards the left elbow, then extend back and to the diagonal. Repeat for one minute and of course, switch sides. To modify, skip the twist. Bring your knee straight in and straight back. For a challenge, add an arm lift. Bring your elbow towards you knee and extend your arm out as your leg extends back.

leg extensions extend

Stretch: This stretch requires balancing, so if you are feeling unstable at this point find something to hold onto as you stretch. Stand on your left foot and cross your right foot over your left knee. Bend down, lean forward and feel the stretch in your glutes. Hold for 30 seconds and switch sides.


BONUS: Plie Squats! If this ten minute workout simply wasn’t enough then add on the plie bonus. Open your legs wide, turn your toes out and bend down to a 90 degree squat. Keep your back up right and arms out straight to the side. Plie squat for 30 seconds. NOW, for a serious challenge, add some pulses. Pulse low for 30 seconds. Lift your left heel and pulse for 30 and lift your right heel and pulse for 30. Finally, lift both heels and pulse for 30 seconds!

bonus right heel both heels

You did it!


This ten minute workout is great for your pregnant butt, but don’t forget to get in some cardio today. Walking on the hills around my neighborhood with my little dog is one my favorite ways to get in some cardio and extra gluteal work.

for two

If you are working out and pregnant PLEASE be sure to stay safe and follow my Ten Tips for Prenatal Exercising. Keep it up Mama’s!

prenatal exercise

Let me know what you think of this workout and what future workouts you would like to see.

*Update: Since having Luna, I’ve created more “10 Minute workouts with a toddler“. Thanks so much for stopping by! Hope you and your new little one can continue exercising and having fun together!


3 thoughts on “10 Minute Prenatal Booty Workout”

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