After having kids you may have noticed that your once upon a time firm and round butt has dropped. This typically happens because when we are pregnant our pelvis broadens and our hips widen in preparation for the birth our child. Our pelvis slowly returns, but our hips and buttocks sometimes often don’t look the same as they did before kids. Have no fear, you can firm, tone and lift your buttocks with these three great moves! ~Sara Holliday MFT, CPT, HHP
Walking lunges: Begin standing with your hands on your hips. Take a large step forward with your right foot, and bend your left knee so it’s approximately a foot away from the ground. Make sure to keep your spine tall with your head and shoulders lifted. Come back to stand and repeat the lunge with your left leg. Work up to ten lunges total in one direction, turn around and come back to the original starting spot with ten lunges. Work up to 3 to 5 sets of walking lunges.
Chair squats: Begin with your feet hip width a part and your hands at your sides. Keep the weight on your heels and bend your knees like you are sitting in a chair. As you “sit” bring your arms shoulder height, then come back to stand. Repeat chair squats for 10 to 15 reps for two to three sets.
Back kicks: Begin with your feet shoulder width a part. Bend your knees and kick your right leg straight back. As you kick your leg back tighten your buttocks. Repeat the back kick on one side 10 to 15 reps then switch and repeat on your left leg. Work up to 3 to 5 sets of back kicks.
Sara Holliday is a licensed marriage-family therapist, yoga instructor and mom of two busy boys. She has loves helping moms to reclaim themselves so they have more energy, passion, and a better self-image. For more info visit: www.fitbysara.com or email her with your wellness question at info@fitbysara.com .