Pregnancy and childbirth can take a toll on a woman's body, especially on the glutes. A lot of moms find it difficult to get back into shape after giving birth. But fret not, there are a lot of exercises that can help tone your glutes and get your pre-baby body back. Here are some effective mom butt exercises that you can try.
Squats are one of the most effective exercises for toning the glutes. Adding weights to the exercise can further enhance its effects. Hold a pair of dumbbells to the side of your body, stand with your feet shoulder-width apart, and squat down. Make sure your knees don't go beyond your toes. When you're coming back up, squeeze your glutes.
Lunges are another great exercise for your glutes. Stand with your feet hip-width apart, take a long stride forward with your right leg, bend your right knee, and lower your hips. Keep your left knee just above the floor. Push up through your right foot and come back to the starting position. Repeat with your left leg.
Donkey kicks target your glutes and hamstrings. Get on all fours, keep your hands shoulder-width apart, and knees hip-width apart. Keeping your right knee bent, lift your leg towards the ceiling until your foot is level with your hip. Lower it down and repeat the same with your left leg.
Glute bridges are another great exercise that can strengthen your glutes. Lie on your back, bend your knees, and keep your feet flat on the floor. Raise your hips towards the ceiling, squeeze your glutes, and come back down.
You can do these exercises 2-3 times a week.
It depends on your body type and how consistent you are with the exercises. Some may see results within a few weeks, while it may take longer for others.
If you've had a C-section, make sure to consult with your doctor before attempting any exercises that apply pressure to your abdomen. Start slowly and gradually increase the intensity of the exercises.
Yes, you can do these exercises at home. All you need is a pair of dumbbells and a yoga mat.
Cardio exercises such as walking, jogging, or cycling can help burn calories and aid in weight loss. But for toning your glutes, focus mainly on the exercises mentioned above.
