How to Tone Your Legs and Buttocks During Pregnancy

Getting pregnant doesn't immediately transform you into a delicate flower. Most pregnant woman are still able to exercise and should exercise throughout pregnancy, to help control weight gain and reduce physical and emotional stress. Toning your leg and butt muscles when pregnant can also relieve back pain and tension, according to KidsHealth. Since every woman and every pregnancy is different, get your doctor's OK before you start any exercise program, especially if you weren't active before becoming pregnant.

Things You'll Need

  • Stability ball
  • Stepper, stairs or step stool
  • High-backed chair (optional)
  • Walking sneakers

Instructions

  1. Squats

    • 1

      Stand about 2 feet in front of a wall with your feet shoulder width part. Put an exercise ball between your back and the wall. Lean against the ball.

    • 2

      Bend your knees, lowering your upper body towards the floor, keeping your back against the ball. Try to bend your knees far enough so that your thighs are parallel with the floor. If you can't, bend as far as possible.

    • 3

      Push yourself back up to standing, then repeat 10 times. Squats help tone your butt when pregnant and prepare you for delivery, according to the Mayo Clinic.

    Steps

    • 4

      Stand in front of a stepper, the bottom stair or a low step stool. Hold on to the banister or place a high-back chair next to you to grab if you need help balancing.

    • 5

      Push up with your right leg and step onto the stair, stepper or stool, placing your foot flat on the step. Bring your left leg up and place your foot flat on the step. Step off the stepper, lowering your right leg to the floor first, then the left leg.

    • 6

      Switch legs, stepping onto the stepper or stair with your left foot first, then your right. Back off the stepper, lowering your left leg to the floor, then your right. Continue to step up and down for about 60 seconds, or until you feel tired.

    Walking

    • 7

      Wear walking sneakers that provide proper support of your arches and ankles when pregnant. Avoid flat-soled sneakers or sneakers without any cushioning on the bottom.

    • 8

      Walk on a flat surface or treadmill for about 15 to 30 minutes, depending on your fitness level and doctor's recommendation. Start slowly to give your body time to warm up. Reduce the pace for the last five minutes or so to let your body cool down.

    • 9

      Add time to your walks as your pregnancy progresses and you get used to your routine. You can also increase the difficulty of your walk by adding hills or inclines.

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