Preggo Booty Burner

Phase 1

Start in Down Dog and raise your right leg up into 3 Legged Down Dog then lower back to starting position. Repeat on the same leg for 45 seconds.

Stay in 3 Leg Down Dog and pulse the raised leg a couple inches higher for 30 seconds.

Bring the leg through your arms into half Pigeon or full Pigeon for 1 minute.

Repeat above sequence on the left leg:

Start in Down Dog and raise your left leg up into 3 Legged Down Dog then lower back to starting position. Repeat for 45 seconds.

Stay in 3 Leg Down Dog and pulse the raised leg a couple inches higher for 30 seconds.

Bring the leg through your arms into half Pigeon or full Pigeon for 1 minute.

Preggo Booty Burner

Phase 2: Move onto hands and knees…

Bird-Dog for 1 minute on right side. Extending your arm and leg out and bringing them together underneath your body.

Donkey kicks on the right side for 45 seconds.

Hold in donkey kick position with flexed foot and pulse for 30 seconds.

Cat to Cow stretch for 30 seconds.

Donkey kicks on the left side for 45 seconds

Pulses with flexed foot for 30 seconds.

Stretch into child’s pose for 30 seconds.

Phase 3: Lay on your side.

Leg raises for 45 seconds.

Small up and down pulses with the leg for 30 seconds.

Trace the ball for 45 seconds. Reversing directions halfway through.

Clam shells (a variation of froggers) for 45 seconds. 

Repeat above sequence with opposite leg:

Leg raises for 45 seconds.

Pulse for 30 seconds.

Trace the ball for 45 seconds. Reverse directions halfway through.

Clam shells for 45 seconds.

Cool down

Stretch out your glutes with a sitting figure four and any other stretches that feel right for your body. A good cool down will take you about five minutes more.

Repeat this routine 1-2 times weekly for best results.