Fit Chick: Legs & Butt Workout

Woman doing donkey kick planks exercise.

Fit Chick: Legs & Butt Workout

As a mom, I can understand how it can be difficult to find the time to work out. I get it! That to-do list is getting longer and longer by the minute and your kid’s schedule/routine is jam packed. When are you supposed to fit in time to go to the gym? As the ultimate excuse-maker about going to the gym (no really, I am), I’m constantly telling myself and others why I don’t have time to workout. But then I tell myself, “if you want something badly enough, like staying healthy for yourself and your family, you will MAKE time to do it.” I know, super lame and cliché. But it’s true!

Like all the important things in our lives. We make time for them. Because if something is really important to you, you figure out a way to make it work. A great thing that I also tell myself is you don’t have to spend hours on the elliptical machine or treadmill to get in a good workout. The best workouts are short and high intensity. They help you burn fat faster and longer AND strengthen your muscles. Obviously I’m a big believer that your kids are your cardio 😉 but I want to do some exercises that I can sneak in through the day that will tone my body and keep me strong.

An area that I’m always wanting to work on are my legs and butt. Every girl wants toned legs and a perky bum, right? Well, the other day while I was working out with a friend of mine, Caitlyn, she found this great workout that focuses on those areas that you can do pretty much anywhere. Plenty of my clients have asked me about quick exercises they can do to keep them from having a “mom butt” and I thought this routine would be great to share. Since it can be difficult to find the time to get to the gym, I wanted to show you that you can do these workouts just about anywhere. Even at a playground. So while your little ones are at play, you can get some exercises done too! (If you’re not already running around and chasing them getting your cardio in!) Here’s the Skinny Mom Butt Workout routine that we did. We didn’t do the whole routine, but it was still a good workout! Here’s what we did:

READ MORE
How to Find Time to Exercise as a New Mom

Tip Toe Squats

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You can easily be on the sidelines watching your little ones while doing some squats. These tip toe squats add a little variation to your regular squats. These are sure to tone up your legs and bum!

  • Do 20 reps and 5 sets with a minute to a minute and 20 seconds rest period between each set. So a total of 100 squats!

Lunges

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Lunges are a staple when working on your lower body. I always like to do a kick back when standing back up to spice up the traditional lunge, especially if I’m only using my bodyweight.

  • Do 24 reps (12 lunges on each leg) and do 5 sets with a minute to a minute and 20 seconds rest period between each set. So a total of 60 lunges!

Donkey Kick Planks

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This is a great exercise that really focuses on your glutes. I love how that you can also do this in a plank so it can strengthen your core at the same time.

  • Do 20 donkey kicks (10 on each leg) and then 5 sets with a minute to a minute and 20 seconds rest period between each set. So a total of 100 kicks.

If the intensity is too much in a plank, you can put the opposite knee to the ground and do standard donkey kicks. These are still a great glute exercise. Make sure that you are squeezing your glute when you bring up your leg.

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Leg and Arm Pulses

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This is a good full body exercise since you are pulsing the opposite leg and arm up and down in the air

  • Do this 20 times on each side and 3 sets with a minute to a minute and 20 seconds rest period between each set. That’s 60 pulses on each side, a grand total of 120 pulses.
READ MORE
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Glute Bridges

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Okay, this could get weird in public. haha! I wouldn’t have the balls to do this exercise if there were other families at the park. Luckily no one was around when I was doing these glute bridges.

  • Do 20 bridges and 5 sets with a minute to a minute and 20 seconds rest period between each set. So a total of 100 bridges. Squeeze those glutes together as you lift your hips.

Wall Sits

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Holy crap! These are tough!

You don’t have to have a wall to do wall sits. I found a pole that supported the jungle gym that I could lean against to do my wall sits. If you have a kiddo on your lap as well, that can make it an even tougher workout!

  • Do five 30 second wall sits with a minute to a minute and 20 seconds rest period between each. That’s a total of 150 seconds or two and a half minutes. I normally do 30 second but if I really want to push myself, I do a minute long wall sits. And to make it even tougher, do 15 second single legged wall sits. These are super intense! (As you can see on my face. That smile is strained!)

Yes, I may have looked a little ridiculous doing these routines at the playground. No one was there though except for a few people walking by. Even if there were people there, I wouldn’t have cared. (Except for the glute bridges. 😉 )  I did actually see a family walking by that I knew while we were working out and the mom said, “I should join you guys!” So don’t be afraid to get a workout in wherever you are. You just may inspire another mom to do the same or join you.

READ MORE
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About the Author /

Nina is The Baby Chick® & CEO of Baby Chick®. She is a baby planner, birth doula, postpartum doula, childbirth educator, newborn care specialist, and a mother. With over eight years of experience, she has supported hundreds of families during their pregnancies, births, and postpartum journeys.

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Instagram post 17899717765403522 ❤️ How to Help When Visiting a New Mom – Podcast Ep 21 ❤️⁠
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Becoming a new mother, whether it be your first baby or your sixth, is filled with so many emotions. 🎢 Figuring out your new normal can take a minute as you recover from giving birth and get to know your new baby. People will be at your doorstep in no time wanting to congratulate you and meet your baby, but sometimes people aren't necessarily thinking about what they can do for YOU to be helpful. If you know someone who has recently had a baby or if you are currently expecting, today’s podcast episode is for you! ❤️ {Link in bio!}⁠
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This episode is brought to you by @skylightframe. It's a digital picture frame that has a touch-screen display that documents all of your family’s special moments—a great gift for yourself or for an expecting or new mom. If you want to bring a nice gift when visiting a new mom, be sure to check out Skylight Frame and use our discount code BABYCHICK for $10 off your order! #ad #skylightframe⁠
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Instagram post 17920976449353517 💪 Mom Hacks for Staying Fit After Having Kids⁠
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Going to keep it real here, your fitness game is going to change after having kids. If you were crushing it before having babies, you're going to find that the free time for working out isn't what is used to be.⁠
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Regardless of where you were at, there are things you can do to make your heath a priority and be a good example to your little ones.⁠
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1. Don't rush back. There's no gold star here. Take your time, get the clearance from your OB/midwife and start when you're ready.⁠
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2. Schedule your workouts. Like most things in life now, you're on a schedule. Create time in your new life for you -- you'll thank yourself later.⁠
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3. Ask for Help. Chances are high that the Mom down the street is looking for some kid free time as well. You take an hour, she takes an hour and we're all better off for it.⁠
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4.  Embrace the little things. Your day will present opportunities to get your butt moving. Find them.⁠
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5. Get a new outfit. Because, duh.⁠
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6. Join a fitness community. It's scientifically proven that external motivators work when it comes to starting and sticking with a fitness routine. Utilize your community for support and motivation.⁠
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Words & 📸 : @juna.moms⁠
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I’ve got my whole world in my hands 🎵
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When you meet your baby(ies) and your whole world changes. 💕
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Speak your partner's love language in postpartum. Send this resource to your loved one so that they can make you feel loved and supported in a meaningful way.⁠
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We substituted sour cream in these recipes with @stonyfield YoBaby yogurt because it provides not only the calcium they need, but also probiotics, protein and vitamin D! 👍 (Our pediatrician says our little guy needs 2-4 servings of dairy per day!) The yogurt still has that tangy flavor that you’re looking for but with even more benefits! Cheers to full tummies and happy families! 🙌 #ad #stonyfield
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And if there is some toddler nonsense, remember you can eat their candy while they sleep. 😜⁠
📷: @hipmomma007⁠
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📷: @debiandbebi⁠
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