Post Baby Weight Loss Butt Exercises (LOSE BABY WEIGHT AND BURN FAT)

Post Baby Weight Loss Butt Exercises (LOSE BABY WEIGHT AND BURN FAT)


Is your butt your problem area? Watch this video for exercises to lose the
baby weight and tone your butt. Plus, for more exercises specifically for
moms, subscribe to my channel and hit the bell to be notified of my new video releases
every Tuesday. If you’re frustrated with your weight after
pregnancy and want to get back into better shape, but safely, then follow along with
me. I’ve five of my best exercises to help you
get a toned butt. Hundreds of my clients followed these very
exercises to lose centimeters of their butts, and you can too. So let’s get started. We have five exercises. The first exercise is the bridge. So we’re coming down to a mat or the floor. You’re lying down on your back with your
feet flat close together and your knees bent. Now you want to draw your belly button down
towards your spine and achieve a fairly flat back position. Avoid arching your back. Arms down by your sides. You’re going to squeeze your butt and lift
your hips and your butt up off the floor, coming right up onto your shoulders. You want your hips to be lying level and flat
with your pubic bone, so this part of your body is really level. This exercise really targets the glutes and
the back of the legs as well, and it can also really enhance your core strength after pregnancy
if you make sure that you’re engaging your core and your belly button. I’ll show you how to do that. In this position, you’re probably already
feeling it. We’re going to lift the hips and then lower
halfway. Push back up again and lower halfway. Now we’re doing three sets of eight repetitions
trying to get your bottom off the floor on each one so that you’re lowering halfway or
close to the floor. Keep your hips up level and breathe out on
every lift. Next set, so squeeze your glutes, lift up
and lower halfway. Try and keep your knees close together. Next set, lifting right up onto your shoulders,
keeping your back fairly flat. Now last one, hold it up and we’re going to
pulse up and down a little bit faster and a slightly decreased range of motion. Really squeezing those butt muscles, feeling
it in the backs of the legs as well. It’s important to tone up that part too, it helps
reduce the appearance of cellulite! Okay, two more sets, eight pulses, fast movement,
breathing out on each one. This also helps strengthen your pelvic floor
muscle too, so it’s a really great exercise to do to really isolate and strengthen your
bottom, your butt, the backs of your legs, pelvic floor, and also core. Last few pulses and then gradually lower your
butt back down to the floor, keeping your back flat. We’re going to roll over onto our side and
next up is the clamshell. We’re lying right down onto our arm, taking
a hand behind the back of our head. Bring your knees up so that your hips are
at a 45 degree angle and you have one foot on top of the other and your hips aligned
up. That’s really important because there’s a
tendency to roll back at the hips. So with your heels and your toes together,
open and close your top knee like the movement of a clamshell. This exercise is called the clamshell and
it helps target the outside of your bottom right here. As you’ll open and close the knee, breathe
out to draw your belly button in towards your spine. To make this more challenging, you can lift
your feet off the floor. Make sure that one hip, the top hip stays
over and in lined with the bottom hip. Now getting into two more sets of eight. Make sure you’re not rolling back at the hips
and you’re staying really stable right here. Last set, and if it gets on too challenging
for you with your feet lifted, keep your feet on to the floor. Now we’re going to pulse, so you want to pulse
open and close the top knee but aiming to keep space in between the knees. Remember, you can have your feet lifted for
the more challenging version and you really feel this in the hip but also the outside
of the glutes, the butt right here. Next set of eight pulses from three, two,
one, release. Let’s switch to the other side. Resting right down on to your arm. Take the hand behind the back of the head. Bring the knees up and your hips are 45 degree
angle, one foot on top of the other, hand on to your hip, hips are in lined, and then
open and close the top knee. Now if you did the more challenging version
on the other side, you’ll need to repeat that version on this side too to keep everything
balanced. So that’s where you have your feet lifted. Toes are together, heels are together. Already waking up. I’m targeting the outside of the butt, so
remember the easier version is with the feet onto the floor, always got to make sure your
top hip is lined over your bottom hip and the hip stays really still as you’re performing
this move. Breathe out as you open and close that top
knee. Last set of eight. Keep the feet lifted if you’re doing the challenging
version. Now open out that top knee and just pulse
up and down. Faster movement, but less range of motion. Two more sets of eight pulses. Feet on the floor to make it easier if you
wish. And I’m going to finish with the more challenging
version with my feet lifted. Four more pulses, three, two, one, and lower
the knees together and lower the feet to the floor. Moving onto the next exercise. Exercise three is the ballet leg lift. This exercise is one of my favorites because
it targets the butt, but it also targets the back of the leg too. So stand facing wall with your hands lined
up with your shoulders. Feet are flat and then just hinge down at
the hips so you’re bending your knees slightly. Lift your right leg up behind you, pointing
the foot and they lift and tap back down. Lift and tap back down. We want to really squeeze your butt muscle
as you lift the leg. We’re going to do three sets of eight, so
going to the second set and be sure to sit right back at the hips. Next set, three, four. Keep the foot pointed, five. Draw in your belly button to avoid arching
your back. Now we’re going to lift the leg and we’re
going to pulse. So you’re keeping it high. Keep the left knee slightly bent and keep
this leg pulsing. Little pulses, doing two more sets of eight. Boy, you get to really feel this in your bottom. I am. Last set of eight pulses. Relax your shoulders and step it back down. Now we’re doing the same thing on the other
leg. So bend the right leg slightly. Lift the left leg up behind you sitting back
at the hips. Draw your navel in to support your spine and
avoid arching your back and then lift pointing the foot and lower tapping back down. So you’ll feel that squeezing your glutes
and you’ll also feel this exercise targeting the back of your leg as well. Next set of eight. Three sets of eight. Third set. Just make sure you keep your shoulders relaxed
because there is a tendency sometimes to bring bring your shoulders up to your ears. Now lift that leg and you’re ready? We’re going into the pulses. So pulsing the leg up and down and you’re
really targeting the hamstring just below the butt with this one as well as the center
of the bottom. Next set of eight pulses. Keep that leg high. Last set. And lower the leg and the foot back to the
floor. Now over to you, comment below and tell me
which exercise you’re feeling in your butt the most. Exercise four is the plie squat. The plie is an excellent exercise to not only
tone your butt, but tone and strengthen your thighs too. It also improves the range of motion around
your hips, which can improve your flexibility and help with any backache. So stand with your feet wide and turned out
at 45 degrees. Engage your core by drawing your navel in
towards your spine and keep your back straight. Place your hands across your chest or have
them top of your head. Then sit back at the hips lower down, keeping
your feet flat to the floor and then come up to straight. Lower and come back up. Now you can have your hands here or your hands
here or to make it more challenging, you can place your hands into a V shape above your
head. We’re doing three sets of eight, so we’re
going into the second set. Be sure to have your knees turned out so they
stay in line with your toes or just come before your toes rather than going over your toes. Third set, always sitting back at the hips,
keeping your body weight into the heels of your feet. Now on this set we’re going to go low. We’re going to stay right here. If your arms are aching, then place your hands
across your chest and we’re staying low. Draw your pelvic floor muscle up, draw in
your belly button and try and keep your back flat. We’re staying low for another two sets of
eight, you’ll really feel this not only in your bottom, but also in your thighs. Stay strong, stay with me, nearly there. Four more, three, two, one, and then slowly
gradually come up to standing. This exercise is a bonus exercise to exercise
four. It’s the plie squat again, but we’ve got a
side leg lift to further target the outside of your bottom. So going back into the wide stance position,
feet turned out at 45 degrees, knees open you plie down with your hands in front of
your chest and then tap the right leg to the side. So plie and tap. Now if you want to make it more challenging,
lift your leg out to the side, keeping your core strong and firm by drawing in your belly
button to keep your back supported and help with balance. This exercise really helps improve the range
of motion in your hips to help you with any backache you might be suffering. Now we’re going to go into two more sets of
eight, lifting the leg out to the side and feeling that squeeze in your butt. Next set. Stay with me. Plie sitting back at the hips, keeping those
feet turned out. Four more, one more. Now we’re switching to the other side so you
can either tap for the easier version or for a more challenging version, lift your leg
to the side. You’ll also feel this slightly in the side
of your waist too. Great bonus for strengthening your obliques. Remember to keep those feet turned out when
sitting back into the plie position protecting your knees by making sure your knees stay
behind your toes as you plie down. Next set of eight. Remember to breathe out as you come up. One more, and rest. Well done. Moving on to the next exercise, your final
exercise, which is the single leg squat, but resting on the ball of your foot. And that means you just have a little bit
more support, a little bit more balance, specifically good if you’ve just had a baby and feel a
little wobbly. So we’re going to start on our right foot
first of all and just step forward with your left foot. So you’re resting on the ball of your foot. You’re then going to place your hands across
the chest and you’re going to bend back at your hip, keeping this knee behind your toe
and then pushing through your glutes to come back up. So you lower your body down and then bring
your body back up straight. So I’ll show you this from the side, but just
keep following along with me. So you’ll notice my knee stays right behind
the toe so that it’s protected and you don’t place any stress at your knee joint. And we’re trying to get low, lifting up your
pelvic floor, but also drawing in your belly button so you can engage your core even when
you squat. And we all want a stronger core, right? Especially after having a baby and you’ve
got to lift and carry your baby everywhere and you want to be protecting your back. So a strong core is important for you to do
that. Now we’re doing our famous three sets of eight
that we have done throughout this workout. So we have two more sets of eight. You have to excuse my counting, it’s not the
best. Let’s go four more, three, keep lowering down. Now on this set, we’re going to come down
and we’re going to pulse keeping it low. Now my tip here is to make sure that you have
softened your tailbones, that’s the base of your spine, so that it’s kind of pointing
down towards the floor. All right. That keeps your back fairly flat and avoid
you arching your back. Stay low. I know you’ll feel it through the thigh but
also through the glutes. You need to give those glutes a little squeeze,
make sure they’re switched on. Stay low for the last set of eight pulses. Well done. Okay, let’s switch legs. So just bringing the right ball of the foot
just in front of the left to the side, we’re sitting down into the hips and then coming
back up. So the first three sets of eight repetitions,
a full range of movement going down and then lifting back up straight. Remember it’s important to protect the knee
by making sure you’re sitting right back at the hip and putting the body weight or your
body weight into the bill of your foot. So just to be sure to have that right I’ll
show you from the side down and up. So I’m really sitting back, pushing my bottom
backwards. Well, my butt backwards. Let’s go into the next three sets of eight. One tip with the breathing is make sure you
breathe out as you come up and engage your core drawing your navel in towards you. Last set of eight, full range of movement. Four more, one more. Now, stay low and pulse. Three sets of low pulses. Next set staying low, going up your pelvic
floor. Last set, the thighs but also the bottom and
specifically helping target the outside of the butt area too. Two more low pulses, one more, and gradually
come up to standing. Well done. Now you have five exercises to tone up your
butt and burn fat. What about the rest of your body? I have a free guide, exercises to reset your
body after pregnancy, which features stretches, exercises to strengthen your core and flatten
your tummy and tone you up all over. Download your free copy at the link below
today. And if you want to join my community of like
minded moms where I share my post baby fitness and health tips to help you be strong both
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this video helped power your butt and let me know what other body parts you want to
work out. Thank you for watching. Be sure to check out my next video, mummy
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