How to Get Lean Thighs and a Lifted Booty: Effective Leg and Glutes Workout for Postpartum Recovery


Congratulations on your new bundle of joy! Being a new mom is a fulfilling experience, but it’s natural to want to regain your pre-pregnancy body. If you’re looking to get lean thighs and a lifted booty, I’ve got you covered. In this article, I’ll share an effective leg and glutes workout specifically designed for postpartum recovery. So grab your sneakers and let’s get started!

Turn on the music and get ready to dance to War Two by Two.

Dancing is a fun and enjoyable way to exercise, especially when trying to tone your legs and glutes. So, put on your favorite exercise playlist and get ready to sway your hips to the beat!

Let me show you how to dance, follow along and have fun.

  1. Warm-Up: Start by marching in place for a few minutes to warm up your body and get your blood flowing. Then, slowly increase the intensity by stepping side to side or doing high knee raises.

  2. Squats: Stand with your feet shoulder-width apart and squat down, as if you are sitting back into a chair. Keep your weight in your heels and your back straight. Repeat for 3 sets of 12 reps.

  3. Lunges: Take a big step forward with your right foot and lower your body down until your right knee is at a 90-degree angle. Push through your right heel to return to the starting position. Repeat with the left leg. Do 3 sets of 10 reps on each side.

  4. Sumo Squats: Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards. Squat down, keeping your knees in line with your toes. Return to the starting position. Repeat for 3 sets of 12 reps.

  5. Donkey Kicks: Get down on all fours, with your hands directly under your shoulders and knees under your hips. Kick your right leg back and up towards the ceiling, keeping it bent at a 90-degree angle. Lower your leg back down and repeat on the left side. Do 3 sets of 15 reps on each side.

  6. Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, making sure to squeeze your glutes at the top. Lower back down and repeat for 3 sets of 12 reps.

  7. Step-Ups: Find a step or platform that is about knee height. Step up with your right foot, then bring your left foot up to meet it. Step back down and repeat with the left foot. Do 3 sets of 10 reps on each side.

Move your body and groove to the beat, everybody join in and have a great time.

Remember, consistency is key when it comes to seeing results. Aim to do this leg and glutes workout at least three times a week. As your strength and endurance improve, feel free to increase the number of sets or reps.

Lastly, it’s important to listen to your body and make modifications as needed. If something doesn’t feel right or causes discomfort, stop and consult with a healthcare professional.

So, put on your favorite workout gear, turn up the music, and start dancing your way to lean thighs and a lifted booty. You’ve got this, mama!

Remember, it’s important to consult with your healthcare provider before starting any new exercise routine, especially postpartum.