Being pregnant is not synonymous with passivity, so we propose some exercises for pregnant women that will help you tone up your buttocks.

Pregnancy is a time when you can stay in shape, which will help you to be physically prepared for childbirth and postpartum . We will tell you about all the benefits of  gluteal exercises for pregnant  women and we will give you some examples that will be great for toning this part of the body.

Before starting any exercise, you should not forget to consult your doctor to guide you if it is recommended or not, depending on your personal situation.


The gluteal exercises for pregnant women that we propose can be carried out comfortably and easily at home.

1. Squats

  • Stand up straight with your feet hip-width apart.
  • Go down and up (neither too slowly nor too fast) bending your knees. When lowering your knees, you should prevent them from exceeding the tip of your feet and try to feel the pressure exerted by the gluteal and thigh muscles.
  • While 15 reps are recommended, do as many as you think your body can handle. It is important that you do not force yourself more than necessary, especially at the beginning. Little by little you can increase the number of series and repetitions.

2. Lateral leg raise

For this exercise it is appropriate to have a mat. You can also do it directly on the ground, but it will be less comfortable.

  • Lie on the side of the body and make sure it is aligned and you are comfortable.
  • In this position, slightly advance the leg that is under the body (like a step).
  • Slowly raise and lower the leg that is on top, make sure it is well stretched.
  • Carry out the repetitions that you can, little by little it will be beneficial to get to 20 repetitions. Don’t forget to switch legs!

3. Hip lift

  • Lie on your back, leaving your arms stretched out by your sides.
  • Bend your knees, keeping the soles of your feet flat on the ground.
  • Raise your hips so that your body forms a straight line from your shoulders to your knees.
  • Once you are with your hips up, you should pause briefly and right after, lower your body back to the starting position.
  • Repeat the exercise as many times as you can.


If it is not contraindicated by your doctor, carrying out these exercises will bring you great benefits for pregnancy.

  • The gluteal exercises for pregnant women help you to be more prepared for the moment of giving birth. After delivery, it will be easier if the muscles are strong and the heart is in good condition. In addition, a good control of breathing is positive. In prolonged deliveries, resistance capacity will play a fundamental role!
  • When doing sports we release endorphins (happiness hormones), a chemical produced by the brain that generates well-being and attenuates the sensation of pain. For this reason, exercise will make you feel better, as it will increase your sense of control and your energy level.
  • The gluteal exercises for pregnant women will improve your posture and strengthen the muscles in that area, so they will also help you prevent back pain .

To finish, do not forget that:

  • It will be appropriate to do a short warm-up of 5-10 minutes before starting the exercises.
  • You should never force your physical capacity.
  • Stay well hydrated at all times.
  • Stop immediately if you feel unwell and experience symptoms such as excessive sweating, dizziness, nausea, weakness, or bleeding.

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