Hey beautiful mama! How ya feeling today? I know your workout routine has probably changed over the course of your pregnancy ~ every day, week, month, and trimester is so different! (Check out my 2nd trimester vlog here where we're talking workouts, cravings, body image, and sooo much more!)

The one constant for me ~ besides my growing bump ~ has been my booty gains!! On days when I’m feeling energized, I love getting my booty work in with the Daily Moves in the Studio Tone It Up app. And for my TIU mamas-to-be, I filmed some new prenatal Daily Moves just for you! All you need is 20 minutes to complete the new booty routine below. Grab a pair of dumbbells ~ or skip the weights if that feels best for you.

The amazing thing about booty workouts is that you can do them ALL 3 trimesters. And you can ramp up the intensity with heavier weights or more reps when you’re feeling strong! Having a stable base will not only help you maintain balance and good posture as your bump grows, it’ll help power everything you do...including delivery and beyond!

 Try the moves below and check in with me after! I love seeing all your #TIUpregnancy checkins and chatting with you! Any advice for these final few weeks?!

I’m so grateful to be on this special journey with you!

xxo,

Kat

PS: Join me for even more workouts in your Studio Tone It Up app! There’s a pregnancy On Demand channel with so many amaaaazing routines just for you, including Bump’N Booty, Baby Got Back, and more!

Booty Poppin’ Pregnancy Workout

Repeat the following circuit 3 times through for a quick 20-minute booty workout that’s perfect for all 3 trimesters. Rest for 60 seconds (or as much as you need!) between circuits ~ and be sure to take water breaks as needed too!

PIie Squat + Pulse

Sculpts your booty and legs.

Stand with feet wider than hip-width apart, toes pointed out, holding a dumbbell in both hands, arms extended down in front of you. With chest tall and core engaged, lower straight down until thighs are as close to parallel to the ground as possible. Pulse one inch up, then one inch down, and drive through your heels to come back up to standing.

Do 15 reps.

Single Leg Deadlift

Sculpts your booty, legs, and core.

Stand with feet together, holding a dumbbell in each hand in front of your hips. Shift your weight to your left foot, knee softly bent. (Use your right foot as a kickstand if needed for extra balance). With a flat back, hinge at the hips and lower your torso to the ground, reaching the dumbbells toward your standing foot as your right leg extends straight behind you. Engaging your booty and core, drive through your standing heel to come up to standing.

Do 12 reps on each side.

Side Lunge

Sculpts your booty and legs.

Begin standing with feet together (or hip-width apart for extra balance), toes pointed forward, holding a dumbbell in each hand at your sides. Take a big step to your right with your right foot, as you sit back in your hips and extend your left leg straight. Come back up to standing, engaging your booty and core.

Do 12 reps on each side.

Tabletop Booty Lift

Sculpts your booty and core.

Start on your hands and knees, and extend your right leg straight behind you, toe resting lightly on the ground. With your back flat and core engaged, lift your right leg up to hip height then lower.

Do 15 reps on each side.

Side Plank + Leg Lift

Sculpts your booty and obliques.

Start in a modified side plank position propped up on your left hand with your left (bottom) knee on the ground and right (top) leg extended out straight. Rest your right hand on your right hip. Lift your right leg to hip height as you engage your obliques. Return to start position and repeat.

Do 12 reps on each side.

Join me in Studio Tone It Up for more bumpin' workouts!! We have a pregnancy On Demand Channel with more prenatal workouts for your beautiful booty, arms, legs, and more! See you there!