Best Leg & Butt Workout for Moms Using Free Weights & Your Own Body Weight

Got 15 minutes? Try these 5 Moves for your Best Butt

Get your Pre-Kid Booty Back with Exercises you can do at home or in the gym.

Disclaimer: Consult a physician before starting this or any exercise program.

• Beginners: use little or no weight.
• Intermediate to advanced, select a weight that is appx. 70% of your 1 repetition max.
• Goal: strengthen and tighten the legs, butt and core. To increase all important lean muscle to increase metabolism, help your body burn fat.

If you find that your pre-kid workouts are no longer as effective, you're not seeing results, or if you don't feel as tight and toned as you used to, you need to Change up your workouts to shock the body into shape.  This is the perfect workout to help tighten and tone your legs and booty.

After kids, our bodies change so drastically.  Our pre-kid workouts are not as effective. We tend to focus more on family and less on ourselves.  However, we must take care of our health and put our needs first sometimes, right! Especially when being healthy and fit makes us a better version of ourselves. I know when I train, I feel more productive, happier, mentally and physically stronger.

The legs and butt are the largest muscle groups in the body, so this workout is a big calorie burner in a short amount of time.

Fit Moms LOVE feeling slightly sore the next day, so after your workout, let us know how you feel on our Fit Mom TV Facebook Page & Kiana's Main Facebook Page. Post your training photos on Fit Mom TV Instagram #fitmomtv or Kiana's Main Instagram #kianatom. Connecting and posting on social media is an effective way to motivate yourself and others!

Get Started:

• Gear: Jump Rope, Weights, Quality Fitness Mat to protect your knees, joints and flooring: Hand weights or even liter or gallon water bottles will work.
• Time: 15 minutes
• Where: your home, gym, beach or park

The Best Leg & Butt Workout

Intervals: 10 seconds rest / 50 seconds exercise.  Set your Interval Timer to 10 seconds and 50 seconds for 15 rounds. OR Do 15 repetitions of each exercise. I prefer using the Interval Timer because I can focus more on the exercise as opposed to keeping track of reps.

BOOTY JUMPS

• Focus: butt, thighs, calves, endurance. This challenging cardio leg / butt exercise will blast major calories and strengthen the most important muscle in your body...your heart. We always start with the most challenging exercise first. Beginners: if you can only do 2-3 in 50 seconds that is okay, work your way up. 🙂
• How To:
  • Starting position: stand with feet shoulder width, shoulders back and down, arms at your sides.
  • The move: exhale as you explode, jumping upward as high as you can, using your arms as momentum. Land softly on the balls of your feet. repeat.
  • Tip: Point your toes as you extend up, flexing your calf muscles too.

INFINITY PASSES:

• Focus:  inner thighs, core and butt
• How to:
  • Starting position: get in a wide athletic stance, hold a weight in one hand. Shoulders back and down, abs tight.
  • The move: squat down until your upper legs are almost parallel to the floor. Hold this position, called a low static squat. (ouch I know, but it works!) While holding this static squat, pass the weight under your thighs in an infinity pattern, going around each leg.
  • Tip: don't forget to breathe!

OFF BALANCE SQUATS:

• Focus: Legs, butt, core.
• How to:
  • Starting position: Hold a weight in your right hand at shoulder level. Stand with feet in wide athletic stance, shoulders back and down, core tight.
  • The move: Squat down, keeping your back straight. Squat down until your thighs are parallel to the floor. (Beginners will have a limited range of motion, if you can only squat a little, that's okay. Work your way to being able to squat down until your butt passes your knees.)
  • Tip: If your shoulders start to round forward or your hips start to tip under, do not go as low. Try to do it without weight or in a limited range of motion (aka don't try to squat as low) until your muscles get stronger.

BUTT LIFTS: LEGS STRAIGHT

• Focus: Booty, butt, okole.  This will help lift your booty.
• How To:
  • Starting position: Get on your hands and knees. Shoulders back and down, core tight.  Lift your leg so it's extended at hip level, parallel to the floor.
  • The move: Lift your leg up as high as you can. Hold for a count of 3, flexing your butt. Lower to starting position. Repeat other leg the next interval or after 15 reps.
  • Tip: Make sure your leg does not go below your hips or that you use momentum to lift your leg. Focus on using your muscles to raise and lower your leg.

BUTT LIFTS: BENT KNEE

• Focus: Booty, butt, okole.  This will help lift your booty.
• How To:
  • Starting position: Get on your hands and knees. Shoulders back and down, core tight.  Lift your leg so it's extended at hip level, parallel to the floor, this time BEND your knee so your upper and lower legs are at 90 degree angle. Your foot should be directly above your knee. (see image below)
  • The move: Lift your leg up as high as you can, trying to touch the sky with your foot. Hold for a count of 3, flexing your butt. Lower to starting position. Repeat other leg the next interval or after 15 reps.
  • Tip: Make sure your knee does not go below your hips or that you use momentum to lift your leg. Focus on using your muscles to raise and lower your leg. NOTE: Starting position is with the knee at hip level, no lower cuz that's cheating 🙂

ALTERNATING LUNGE KICKS

• Focus: Hamstrings, butt, hip flexors, lower abs, core.
• How To:
  • Starting position: holding a dumbbell in each hand, feet shoulder width, shoulders back and down, abs tight. Head neutral.
  • The move: Keeping your back straight, step backward with your right foot, lowering your right knee almost to the floor. Exhale as you lift your right leg up, kicking to the front. Repeat other leg.

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