4 surefire tips to lift your butt after pregnancy

One of the biggest complaints of pregnant women and new mothers in relation to changes in the body, is sagging in the butt. With pregnancy, it is very common to appear and the solution is the practice of physical exercises. As we know that reconciling gym and daily tasks, especially after the child’s arrival, is not easy, we have selected 4 surefire exercises to lift the butt after pregnancy without leaving the house.



sagging is an aesthetic problem that affects areas such as arms, legs, abdomen and butt of most women. Some factors that contribute to accelerate this process are hormonal disorders, physical inactivity, obesity, smoking and pregnancy .

During the management period, flaccidity arises because the mother’s body changes to receive a baby. The hip, therefore, undergoes a enlargement so that the child has room to grow and also prepare for childbirth. For this to happen, every hip muscle needs to decrease its tone.

Tonus is the state of natural contraction that exists in all the muscles of our body. When it decreases, there is sagging and loss of strength, which also means a loss of muscle mass. The end of the pregnancy is where this is most noticeable in the body, extending to a good period after delivery.


Strength and loss of muscle mass can be recovered with localized exercises for the region. Therefore, the ideal is to do specific exercises during pregnancy so that strength and muscle mass are maintained (within the limits of the gestational period) and after birth, with the doctor’s release, also start a targeted program. Below are some tips for you who want to lift your butt after pregnancy but don’t have time to go to a gym: 1

1 – Basic squat

Standing, with your legs slightly apart, flex your knees to a 90 degree angle while contracting your glutes. Stretch your legs back to the starting position and then do another squat.

Repeat the movement for 30 seconds.


escalada-curta 2 – Short Climb

On your stomach, with both hands resting on the floor and shoulder width apart, keep your body aligned. Bring one knee forward and do the same with the other side.

Change both legs for 30 seconds

agachamento-afundo3 – Squat down

Standing, with your legs hip-width apart, take a big step forward and bend your knees 90 degrees, trying to touch your bottom knee to the floor. Return to the starting position and do the exercise with the other leg again.

Repeat the movement for 30 seconds each leg.

To make it difficult, how about a little help from the puppy?


54 – Hip lift

Lying on the floor, move your hips toward the ceiling, keeping one leg elevated in an extended manner. Pause and slowly lower your body back to the starting position, contracting your glutes, with your leg still straight.

Repeat the 30s movement with each leg.

Lack of time is certainly our biggest villain to keep in shape. Every mother who devotes all day to her child knows that there isn’t even an hour left to take care of her body.

Therefore, after experiencing this situation, the specialist in physical training for women, Gabriela Cangussú, created the Mamãe Sarada , an online program that helps mothers who want to recover not only their buttocks, but the whole body they had before pregnancy without spending precious time and without need to get away from the baby.

The method used in the program consists of a sequence of training aimed at mothers, focusing mainly on the members most affected in pregnancy such as the abdomen, buttocks, legs and butt .

The exercises are shown through videos supported by Gabriela herself and lasting only 14 minutes each. This makes it easier for busy mothers to be able to exercise at some free time of the day and with that get back into shape quickly, spending little time in your day. In addition, it is possible to follow from anywhere and without using any device.

It is not impossible to lift your butt after pregnancy, but for that you need focus, determination and willpower. Not forgetting also the food, that will be largely responsible for your energy and disposition.

4 surefire tips to lift your butt after pregnancy

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